Strength
Deadlifts
2 x 5 @ 135lb
1 x 5 @ 50%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 2 @ 80%
1 x 2 @ 85%
1 x 2 @ 90%
1 x 3 @ 95%
Back Squats
2 x 5 x 45lb
1 x 5 x 95lb
1 x 3 x 135lb
1 x 3 x 65% max
1 x 3 x 75% max
1 x 3 x 80% max
1 x 3 x 85% max
4 x 3 x 90% max
Lunges
2 x 6 @ 45lb (used the bumpers from the squat)
2 x 6 @ 90lb (used 2 bumpers from the squat)
1 x 6 @ 45lb bar overhead
1 x 6 @ 75lb bar overhead
4 x 6 @ 135lb front rack
Cardio
20min EMOM
Row 10 cal (at 1300cal/hr pace approx 30seconds)
Finish Minute at 800cal/hr pace.