A few pullups and ab rollups as part of the warm up, then:
8 squats 45lb
8 overhead squats 45lb
8 squats 95lb
8 squats 115lb
10 squats 135lb
8 overhead squats 45lb
48 incline medicine ball situps w/ throws, 8 twists
24 incline medicine ball situps w/ throws, 4 twists
16 incline situp + military press with 25lb plate, 16 twists
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