Warm Up20 minutes on the Elliptical thing. Work outSquats, 225#, 7,6,5,4,3,2,1Box Jumps, 7,6,5,4,3,2,1Jumping Dead lift, 135#, 7,6,5,4,3,2,160 seconds of rest between rounds OHS, 89#, 6×10 Core Circuit4 Way neck machine, 150#, 2×30Standing Cable Crunches, 150#, 2×30Cable Push Pull, 60# 2×24Hyper-extensions, 2×20 Reverse Wrist Curls, 35# 3×10Wrist Curls, 35#, 3×105# roller, 2x