The three some .... Oooo errr!

Bench press 3-3-3-3-3-3-3 reps.
Back Squat 3-3-3-3-3-3-3 reps.

Actual weight at each set:

Bench - Squat-
1. 70Kg 1. 70Kg
2. 80Kg 2. 80Kg
3. 85Kg 3. 85Kg
4. 87.5Kg 4. 90Kg
5. 85Kg 5. 90Kg
6. 80Kg 6. 92.5Kg
7. 80Kg 7. 100Kg

Followed by:

5000 Metre Row

Felt good with this one today. The squat was a suprise and a major booster in my training as I havent squated in months and still got the 100Kg. Trying to do more aerobic stuff hence the additional row at end of most workouts now.