LATERAL LUNGES / WALKOUT PUSH UPS:
3 X 10 (LUNGES EACH SIDE) X 8 (WALKOUT PUSH UPS)

BENCH PRESS:
1 X 8
1 X 6
1 X 4
3 X 3

SINGLE ARM BARBELL PRESS:
3 X 8 (EACH SIDE)

HINDUS:
3 X 8

PLYOMETRIC DEADLIFTS:
3 X 10

JUMP SQUAT PUSH PRESS:
3 X 10 (MED BALL OR D.B.’S)

OVERHEAD D.B. ROTATORS:
3 X 15

SHRUGS:
3 X 10

TRICEP PRESSDOWNS:
4 X 8

SINGLE LEG HYPEREXTENSIONS:
3 X 6-8

HANGING KNEE UPS:
3 X 15

TWISTS ON BALL:
3 X 10 (EACH SIDE)