Warm-up
10 minutes of treadmill intervals, 7.2-8.2 mph work, 3mph rest
2/10
OHS – empty O-bar
Sit-ups
Hyperextensions
Bar dips
Pull ups
Workout
ad lib warm up for each
Bench Press -- 195/3/5
Squat -- 205/3/5
Dead lift –285/1/5
Core – 3/20
4 Way Neck Machine, 120#
Cable Crunches, 150#
Cable Push Pull, 60#
Hanging Knee Raises
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