Strength
a) Box Squats (just below parallel) – 10×5 @ 70-75%
b) Incline Bench Press – 10×5 @ 70% of flat bench
c) Glute Ham Raises – 4×10 or Hamstring Sliders – 4×15
d) Decline Sit-ups (bench near water cooler) – 5×20 (rest 60 Sec between)
Conditioning
Versaclimber – 10x100ft Sprints
—Rest 60 Sec between or do w/ a partner