Warm Up (5 minutes)
Main (40 minutes).
1a. ME Leg PRess (Work up to 6 sets of one rep) - Full stack 260kg
1c. ME One Arm Lowers (6 sets off each arm)
2. DE Medicine Ball Throws (5kg for 6 sets of 2)
3. Back Bridge (15s, 15s, 15s)
4. Reverse DB Wrist Curls (10, 10)
UPDATE: I was leg pressing with the full stack at (260kg). Not sure where I can go from there as you cannot hang weights off the machine. Good fun, mind.
The OALs felt steady. I did some deadhanging for a few seconds before lowering and figured I could do several more sets, but resisted. This turned out to be a good move as now, a few hours later, I can really feel it where my bicep meets the inner elbow. A good feeling.