Wanted to do a double session today but just didn't have the time. Today there was lots of work to do and at the end of the day I only had 35mins to get out a session. I then managed to squeeze in another 15minutes between the end of the 6pm session and the start of the 630pm session.

Todays session split into two sections was

box squat 10 by 2 at 40% 1rm performed on a parallel box with black bands as band tension. Performed on the min for 10mins. The squats were done at 75kg with band tension on top of that

Yoke squat lockouts from around 45 degree leg bend. (call them globo gym squats but start from the bottom) did 3 sets of 5 reps and increased the weight in each set 5 @ 260kg, 5 @ 300kg and 5 @ 320kg resting 2min between sets

GHD hip extension (levering from the knees on pad) did these in the tyre with a 10kg plate held at chest. 3 sets of 5

then had to teach the class............ rested about 1hr bit more

Good mornings 3 sets of 7 at 100kg

then I finished with some abdominals. I made up an exercise and called it rower to front support. Feet go on rower seat and hands are on med ball at the back of the rower. Go from push up position to a downward dog yoga position. Did 50 and was o.k