D.B. HANG CLEANS:
3 X 5

SINGLE ARM D.B. SNATCH:
3 X 5

SINGLE ARM ROW W/FOOT ON BALL:
3 X 10

CROSSOVER PUSH UPS:
3 X 5-8 EACH SIDE

OVERHEAD ROTATOR CUFF:
3 X 15

LYING “L” FLYES:
3 X 15

S.B. BICEP CURLS (SEATED OR KNEELING):
3 X 10

MACHINE TRICEP PRESS:
4 X 8

HYPEREXTENSIONS:
3 X 10 NO WEIGHT, PAUSE TOP OF MOTION FOR A 3 COUNT

SIDE BENDS:
3 X 8

CABLE WOODCHOPS:
3 X 10 EACH SIDE

SPRINTS (OUTSIDE):
4 @ 20YARDS

D.B. WALKING LUNGES:
3 SETS OF 16 STEPS