Deadlifts--6x5 with increasing weight, 1x5 grunter-1x2 Grunter +P BP--4x5 increasing weight but moderate Squats-back was a little tweaked from the Deadlift so an easy 2x5 Seated rows-2x20 Bar Curls-1x10-1x20 Roll-outs-2x20 C2Rower--5000meter intervals