First set, 3 repeats
Medicine ball squats x 20 (throw 5kg medicine ball high up the wall, catch at chest height and drop into squat, power out of squat to throw it back up)
Bench press 45lbx15
up&down planks x20
second set, 3 repeats
kettle bell squats 30lbs x 25
ab roller x 15
glider/skater squat x 15 each side. (one foot on glider disk, slid foot out sideways while dropping into a one legged squat)
third set, 3 repeats
side cable pull/rotate 15x22.5lb each side
Assisted pull ups, 40lbs assistance.
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