Back Squat

4 x 6 @ 65 %

Hang Snatch

6 x 3 @ 95, 115, 125, 125, 125, 125 lb

Barbell Lunge

5 x 6

Good Morning

5 x 8

3 sets of: 20 Sit Ups 20 Air Squats

Push Press

4 x 6 @ 65 %

Bench Press

8, 6, 5, 5, 5, 5 @ 135, 145, 155, 155, 155, 155 lb

Skull Crushers

4 x 10

Push-Up

4 x 10

4 sets of: :30 Plank :30 Bentover Row with BB (95 lbs) be as strict as possible.

Deadlift

5 x 3 @ 70 %

Hang Clean

4 x 3 @ 155, 175, 175, 175 %

Pull-Up

5 x 5

Dip

5 x 5

4 sets of: 10 Bicep Curls 10 Shoulder Press Empty Bar 75 Sit Ups as fast as possible

Front Squat

5 x 3 @ 70 %

Muscle Snatch + Overhead Squat

4 x 3

Handstand Push-Up

5 x 5

Pistol Squat

5 x 5

4 sets of: 20 Band Pull Aparts in Front 10 Liu Raises (10 lbs Plates)

15 Jumping Jacks Regular (Touch Thumbs Behind back and above head) 15 Jumping Jacks Up and Down Arm Circles 10-15 Revolutions each arm 10 Arm Twists Hip Swivels Back and Forth 10 Lunge and Twists (5 Each Leg) 20 Pendulum Swings (10 Each Direction) 5 Inch Worms + 5 Push Ups 10 Cossack Squats 20 Air Squats

5 sets of: 10 Close Grip Bench Press (95-115lbs) 10 V Ups 10/10 DB Bulgarian Split Squats (25 lbs) Rest 1-2 min b/t sets

Quick Yoga #1