Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x10 Ab Mat Sit Ups
Strength
Squat 5 x 80,100,120,140; 3 x 160; 8 x 120
Bench Press 5 x 95,115,135,155; 3 x 180; 8 x 135
Power Clean 5 x 65,75,95,110; 3 x 125, 8 x 95
Chin Ups 3 x 8
Dips 3 x 8
Strength Time: 1 hr 8 minutes
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