New Programme started Oct 14th Day 1 A. Box Jumps with approach step: 54jumps to a 24” box, 16 jumps to a 39” box B. Ab wheel Roll outs – 4 x 10 reps C. Reverse Hypers (strap) – 4 x 15 reps @ 150kg (part of a weekly reverse hyper target) D. Buffalo Bar Speed Squats plus Heavy blue and purple bands Low box – 3 x 3 @ 132.5kg Regular Box – 10 x 2 @ 157.5kg E. 1 block pulls (2 1/4 “ block) – Trebles at 70/110/150/190/230/250/270kg F. Romanian Deadlifts with 50kg chain – 60kg x 5, 100kg x 5, 120kg x 5, 140kg x 5, 150kg x 5, 160kg x 10 G. Bench rows  with Swiss bar – 5 x 10 @ 90kg (part of a weekly bench row target) H. 45º Back Extensions – 25kg plate 2 x 10 reps, 1 x 20 reps