2 handed 1 leg deadlifts : 150lbs / 3reps / 3 sets / 1 min rest / alternate with one hand push ups
1 hand push ups : stage 4 / 3 reps / 3 sets / 1 min rest / alternate with 2 handed 1 leg deadlifts
1 hand Pull ups : 0lbs / 3 reps / 3 sets / 1 min rest between sides
Chops : 95lbs / 3 reps / 3 sets / 1 min rest / alternate with lifts
Lifts : 65 lbs / 3 reps / 3 sets / 1 min rest / alternate with chops
Myoptactic crunch : 3lbs / 10 reps / 2 secs at top & bottom / 4 sec in between
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