Goblet squats- 4 drop sets 60s/60s w/24kg/20kg/16kg/12kg
Push presses 2x60s/60s w2x24kgs
2x30sL/30sR/60s with 16kg/12kg
Swings - 4 drop sets 60 seconds/60 seconds with 24 KG 20 KG 16KG 12 KG
Over head holds - 4x60s60s 95# barbell hold as long as possible
Plank - 4x60s/60s hold as long as possible
Spinal rocks 2x10
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