Warm Up
20 minutes on the Elliptical thing.

Work out
Squats, 225#, 7,6,5,4,3,2,1
Box Jumps, 7,6,5,4,3,2,1
Jumping Dead lift, 135#, 7,6,5,4,3,2,1
60 seconds of rest between rounds

OHS, 89#, 6×10

Core Circuit
4 Way neck machine, 150#, 2×30
Standing Cable Crunches, 150#, 2×30
Cable Push Pull, 60# 2×24
Hyper-extensions, 2×20

Reverse Wrist Curls, 35# 3×10
Wrist Curls, 35#, 3×10
5# roller, 2x