Squats + Deads + Chins

1. Squats
135x10
180x10
225x5
270x8

2. Deadlifts

225x3
270x3
315x3
385x3
405x3

3.Pull Ups

4 sets x 5 reps

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

10 sprints in 7:16 minutes (10 second sprints)