Warm 10min bike
Post 12min run backwards on treadmill incline (this hurts)

Back
Deadlifts: 10x165, 8x205, 6x245, 6x245
Widegrip Pulldowns: 10x105, 8x120, 6 x 135 (PB) 6x135(PB)
Hyper extentions: 10x25, 8x35, 6x35

Calves
Raises on Leg Press: 14x270, 10x360, 10x360, 10x450

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