Warm Up 3×10
OHS — Naked O-bar
hyperextensions
gravitron pull ups
gravitorn bar dips
sit ups

Work Out

Dumbell Snatch 1×11, 1×10/2×7/ 1×7 each side
supine rows, 3×7/2×7/1×7
Glute-ham raises, 1×10/1×10/1×10

lateral lunges, 21, 14, 7
step overs, 21, 14, 7
glute-ham raises, 1×8/1×8/1×8

20 minutes on the eliptical machine

Core 3×24
4 way neck machine
standing cable crunches
cable push pull
reverse hyperextensions