Barbell Squats 40+bar
3x10
BB Rows 40+bar
3x8
Deadlifts 50#
3x10
Tripod Pushups
3x10
BB Plie Squats 40+bar
3x10
Shoulder Press 50#
3x10
Lunges 50#
3x8
Overhead Tri Extentions 25#
3x10
Hammer Curls 25#
3x10

Abs
Ab Twist 20# -3x20
Medicine ball pass 10#-3x10
Raised knee crunch 10#-3x10
Pulse ups-5#-3x10