Box FSQ (just below parallel)
135x1/185x1/225x1x2sets

100 DDog Pushups (5sets x 20 reps)

Sprints on track in Vibrams 6x40m (1min rests)

Upper Body

Wide Grip Pullups 2sets x max (10/8)
Handstand Pushups 2sets x max (8/6)

Chins 3xmax (8/5/4)
Bar Dips 3xmax (15/10/8)

Lower Body Emphasis

BB Single Leg RDL 45x12ea/65x12eax2sets
BB Lateral Lunge 95 x 12eax2sets
DB Bulgarian Split Squats 45sx12eax2sets

Landmines 3x20alt (45lbs)
KB Swings 53lbsx20/80lbsx10x2sets

100 pushups (narrow)
20-15-15-10-10-10-10-10
time: 9:50

First Highland Training Day of the 2010 Season

BB Punch Press 3x5ea (35lbs plate)
Bench Press 185x8/185x6/205x3
Squat Cable row 3x15 (120 lbs) ...move to Dumbbells

3 rounds of:
-Gunthors (25lbs plate) 20alt.
-Hanging Straight leg raises 10x

100 BW Dead Stop Box Squats (below parallel/hands on head)
50/25/25