5 minute run + stretching + foam rolling to warm up
3 * 10 pull ups
3 * 10 push ups with toes on 55cm swiss ball
3 * 10 sit ups with 10kg medicine ball on chest
3 * 10 lunges (30kg)
1 * 10 chest press (41kg)
3 * 10 chest press (50kg) (rack wasn't free so couldn't do squats or bench press)
3 * 10 hanging leg raises (piked legs)
3 * 10 lat pull downs (50kg *increase*)
warm down
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