First off, here is the workout I did
AM

• stairs, 50 stories climbed

PM

• deadlifts
• worked up to a heavy but not max single
• 3 singles at 90-95% max
• platform deadlifts
• worked up again to a heavy but not max single
• 2 singles at 90% max
• kettlebell swings
• 40kg kettlebell 4 x 15-20
• standing band crunches 4 x 10
• zercher squats 4 x 5 (light)
• band hamstring curls 3 x 15

That is a lot of deadlifting for one day and I normally wouldn't do the second round but some of my team mates squated first and then hit the platform deadlifts. I couldn't just stand around and do abs so I joined in.

The kettlebell swings are great for improving your hip acceleration and strengthening your posterior chain. I love them as a finisher.

Don't ask why we finished with zerchers and some band hamstring curls. Basically I did two workouts because the guys were doing something different and I was too close to get away!

Bottom line, I am tired, sore and hungry.