A particularly good one: very strenuous!
(We are usually proceeding along fairly standard lines, so as to say 3 x through on a group of 4 different exercises and then onto the next bit; since I was sick last week, we were tending to concentrate on stuff that wouldn't be too insane, but the first group today included not just a couple different standing row-type things [one underhand grip with barbells, the other on one of these machines that I do not really know the name of, where you stand in a low crouching position on a platform and put plates onto the thing the handles are attached to and then lift the handles] but also and very heartrate-raisingly 15 x clean and press (bar with 10 lbs at each end, not sure about weight of bar) and 2 x 15 each side of one-handed 20lb kettlebell swings...)
warmup plus 1hr strength
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