12 sets of 2 box squats every 30 to 60 seconds at 300. Focus was on speed.
8 sets of dead lift at 375 every 60 seconds. Did a double on the first and then singles after.
4 sets of 12 leg press at 325.
4 sets of 8 GHD with a 40 pound sandbag on my back.
Good old games workout called the triple.
3k row, 300 double unders, 3 mile run.
My lower back was completely shot by the time I hit the half mile mark in the run. A miserable time of 48:32.