Strength – Back Squat (heavy)
4×7
rest 4 min
Seated Dumbbell Shoulder Press
4×7
rest 4 min
Up right row
4×7
rest 4 min
Pull ups
4×7
rest 2 min
Core – Weighted Planks
4×45 sec on and 45 sec off with 45lb plate on lower back guys and 25lb plate girls