10 x squats
10 x GHD sit-ups (normal sit-ups for me)
Repeat 4 times (40 squats, 40 sit-ups)
Then we worked on front squats and my favourite..chin-ups!
6 x front-squats (I was using 10kg in plates and then whatever the training bar is 7kg?) (http://www.youtube.com/watch?v=VVNblYv02z0)
10 x chin-ups
Repeat 5 times (30 squats, 50 chin-ups)
25 x kettle-bell swings (I used the smallest kettle-bell)
15 x push-press (http://www.youtube.com/watch?v=z8Y3KBYH8us)
Repeat 4 times for time
I did it in 23mins 10 seconds, which wasn't too bad.
It was a good work-out, I wasn't completely fucked by the end but I felt like I'd done a good work-out. I had a protein shake before-hand because I went to the 8pm session, so maybe that helped.