General warm up

10 min @ easy pace cardiovascular work

Then:

Work up to heavy deadlift

Then:

take 65% of that number and do 6 reps

3 sets

rest as needed (2-3 min)

Then:

3 reps @ 50% off 2 mat for speed.

3 sets

rest as needed

Then:

3 reps Rack Pulls at as heavy as you can lift (make sure the bar is above your knee)

3 sets

Rest as needed

Then:

10 Lat Pull Down @ 100, 110, 115, 125, 135 (total of 5 sets)

Rest as needed between sets

(use body language here)

Then:

20 weighted sit ups

Beginner use 30 lb dumbbell across chest for sit up

Intermediate use 40 lbs

advanced use 50 lbs

Then:

Cool Down