27spm df132 74.5kg
4km / 2r / 2km / 1:30r / 1km / 1r / 500m / 30''r / 250m
Jumping burpee pull-ups - 25
Dead lifts - 40kg x 5, 56 x 6, 70 x 5, 75 x 5, 87.9kg x 3, 103.2kg x 3, 118.3 x 3, 128.7 x 3
Bent over rows - 50 x 12, 52.5kgx (10, 10, 10, 12) constant movement
Back Hyperextensions - 4 sets of 20, 1 Set of 30
Leg raises - 15, 15, 25