I loved this workout! Very pure and simple, the basics....
Conditioning/warmup: 5 x 30 bounces/10s. (hard medicine ball) at chest, overhead, each side
Deadlift set with 3-second ascending and descending: 5 x 4 x 171
Safety squats: 3 x 10 x 85
Dumbbell hamstring curls: 3 x 10 x 42.5
Tried a treadmill jog after, but have been having knee trouble today (not pain as such, other than the ongoing bit of soreness inside the knee, but my medial muscles on left knee were totally clenched when I got up this morning, I was hobbling, and I could feel it coming on again as I did the DB hamstring curls) - even easy jog was activating it so I got off, it will be better to be cautious.