Warm Up
Tabata Cycle
Push ups/Supine Rows
Squats/Lunges
Dumbbell Swing/Speed Skaters
Sit ups/Hyper-extensions
Work Out
Dead lift, 10, 8, 6, 4, 1, 225#, 275#, 295#, 315#, 405#
Supine Rows, 10, 8,6,4
Cable Crunches, 1x45
Cable Push Pull, 1x24
Wrist Rollers, 4x5#, 3x10#
Farmers Walk, 100#
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