S&C (Nigel Wk 18) 1:20:00 [3]
rhr:46
Warm up
Pistol squats 2 x 10
plyometrics
deadlifts @137.55kg, DL jumps @20kg, front squats @42.5kg + w 3sec pause @37.5kg, weighted press ups @7.5kg, rear elevated splits squats @22.5kg each hand + w 3sec pause @16kg, rows @22.5kg, hip thrusts @65kg and sliders.