df132 74.2kg 27spm 4km / 2r / 2km / 1:30r / 1km / 1 r / 500m / 30''r and then 250m but it was not included in the figures as I did it, but after the recording. I forgot to actually add it.
Jumping burpee pull-ups - 25
Dead lifts - 40kg x 6, 56 x 6, 70 x 5, 80.4 x 5, 85.4kg x 3, 90.4kg x 3, 110.4 x 5, 121.2 x 3, 135x 3
Bent over rows - 50 x 10, 52.9kgx (10, 10, 10, 14) constant movement
Back Hyperextensions - 4 sets of 20, 1 Set of 32
Leg raises - x 3 sets