Warmup
25 minutes bike ride
Front box squats
10 reps @ 10 kgs - warmup
2 reps @ 55 kgs
shameful 
10 reps @ 50 kgs
8 reps @ 45 kgs
10 reps @ 40 kgs
Dumbbell OHP (weight p/DB)
5.5 reps @ 12.5 kgs
10 reps @ 10 kgs
10 reps @ 10 kgs
Seated rows
9.5 reps @ 65 kgs
11 reps @ 60 kgs
PR
12 reps @ 55 kgs
PR
Bench press
11 reps @ 50 kgs
PR
10 reps @ 50 kgs
PR
7.5 reps @ 50 kgs
PR
Alternating hammer curls (weight p/DB)
11 reps @ 12.5 kgs
9 reps @ 12.5 kgs
8 reps @ 12.5 kgs
Triceps pushdown
11 reps @ 25 kgs
11 reps @ 25 kgs
10 reps @ 23 kgs
Warmdown
25 minutes bike ride
Shocking effort to being the workout - Ryan was complaining about his shoulders on the front squat, so I dropped the weight but made him do an extra set @ higher reps than planned.
Ryan also wanted to try out OHP with the dumbbells, as I told him they would better target his stabilisers, consequently the load moved was less than with the bar.
But something changed after I told Ryan he was comfortably moving 65 kgs on the seated row - he didn't realise. Suddenly PRs started happening
