Warm Up
Prisoner Squat 10 + Pushup 10 + Jump Rope 60 sec – 3 Rounds

Front Squat
Bar 10 Reps x 3 – Increase Wt 5 Reps x 3 – Increase Wt 3 Reps x 3

Deadlift
Bar 10 Reps x 3 – Increase Wt 5 Reps x 3 – Increase Wt 3 Reps x 3

Full ROM Crunch on Ball – 50 Reps