Backsquat 1x10@95# 1x7@115# 3x3@135#
Frontsquat 4x5@95lbs 2x3@115
Bench press 50 reps@95#or135#
Lunge squat 4x5 @65#or95lbs

50 sit-ups
5 pull ups/5 toes to bar or knee to elbows
40 Sit-ups
5 pull ups/5 toes to bar or knee to elbows
30 sit ups
5 pull ups/5 toes to bar or knee to elbows
20 sit ups
5 pull ups/5 toes to bar or knee to elbows
10 sit ups
5 pull ups/5 toes to bar or knee to elbows