Treadmill Sprint Rat Race

Back Squat 5-6-7-8 @100kg (1 slow twitch pre-fatigue set @30kg 10x 10sec up, 10 sec down)
Single arm chest press on swiss ball 5-6-7-8 @24kg
30 sec HS hold against the wall

3 x 10 Bulgarian split squat @BW-20kg-40kg

3 x
10 GHD Hip ext
10 Reverse hypers
10 GHD sit-ups

3 x 30 sec sprints at 16kmh (got sick of treadmill!)