Location: Woodcock Sports Centre, Aston UniversityWeighted Pull Ups - 9@bodyweight, 4@5kg, 2@10kg, 1@15kg
Stiff-Legged Deadlift - 6@100kg, 4@110kg, 1@120kg
Ab Rollouts from the knees with Barbell (EZ Bar)
Set 1: 10 reps
Set 2: 30s holding steady in the outstretched position
Set 3: 5 reps, dropping the knees
Finisher: Upper Body Alternating Sprints - one round only - but that alone was a real killer and a great way to do some damage if you don't have much time!