Warm up, 3/10
OHS
Situps
Hyperextensions
Pull ups
bar dips

Reverse lunges
Quad stretch
Towel Hamstring Stretch

Work
Push ups 12, 12, 9, 7, max>10
Pull ups 6, 6, 5, 4, 5

Back Squat bodyweight 42 reps
Deadlift bodyweight 42 reps

Core, 2/20
Run 400 yards
4 way neck machine
Cable crunch
push pulls
Roman Chair Leg raises