Squats & Deads

Low box squats
60 x 5
80 x 3
100 x 3
110 x 5 (4 sets)

Sumo deads + 20kgs of chains (weights dont include chains)
60 x 5 (2 sets)
100 x 3
130 x 3 (4 sets)
130 x 8 ( just said F*&K it and did 5 more! ha - so 150kgs @ the top)

Pullups/Chins - Bodyweight
Did 2 pullups x 12
2 chins x 12

GMs
40 x 10
50 x 10
60 x 10 (3 sets)

Ab sling work
x 15 (3 sets)

calf mahine
3 x 25

cardio x 20mins