190 x 5
230 2 x4
270 2 x 3
315 5 x 2
315 x 2 (1st set)
315 x 2 (5th set)
2. Bench Press
110 x 5
135 x 4
155 x 2 x 3
190 x 6 x 2
190x2 (1st set)
190x2(6th set)
3. Squats
210 x 3
250 x 3
290 x 4 x 3
4. 7 sets of 2 chins
5. Hill sprints
8 x 30 yard hill sprints in 5 minutes
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