Step Ups on Box + 2(35lbs) plates X 5 SetsX 20 Reps

Squat 135lbs X 25 Reps(slow going down explode up). 1 Set

2 Sets 185lbs X 12 Reps

2 Sets 215lbs X 10 Reps

1 Sep of 265lbs X 10 Reps


3 Sets of Preacher curls X 3 Sets X 135lbs X 10 reps

3 Sets of Leg extension machine 150lbs X Failure


30 minutes Bike above 130 BPM heart rate 7 Miles
10 minutes of C2 Row machine 1500 m