Warm Up

Tabata Cycle
Push ups/Supine Rows
Squats/Lunges
Dumbbell Swing/Speed Skaters
Sit ups/Hyper-extensions

Work Out
Dead lift, 10, 8, 6, 4, 1, 225#, 275#, 295#, 315#, 405#
Supine Rows, 10, 8,6,4

Cable Crunches, 1×45
Cable Push Pull, 1×24

Wrist Rollers, 4×5#, 3×10#
Farmers Walk, 100#