Squats + Clean & Press

1. Squats

210x5
240x5
270x6
315x1 x 2 sets


2. Clean & Press

90x3
100x3
110x3
135x1

3. Pull Ups

1x3 pull ups
3x5 pull ups
1x2 pull ups

4. Incline Treadmill Sprints 16km/h --15 highest incline

x 12 sprints in 10 minutes