3 sets single straight leg dead lifts super set with
dumbbell swings with 15#
3 sets of single shoulder press with 20# dumbbell super slow on the eccentric movement
3 sets of push ups off upside down Bosu super set with
side squats off Bosu Ball
3 sets of 30 Side leg extensions super set with
15 shoulder press using standing calve machine
2 mile run in 15 minutes
10 minute stretch/cool down