Bench 135lb 20 reps, 155lb 15 reps, 175lb 12 reps, 195lb 8 reps, 225lb 5 reps

Front Squats 155lb 20 reps, 195 15 reps, 225 10 reps

Box Jumps 24" 20 reps, Wall balls 20lb 20 reps, Burpee's 20 reps

pull-ups 5, double unders 20, pull-ups 5, double unders 30, pull-ups 5, double unders 40

Eat Fish, Wear Grundens, Drink Alaskan.