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Barbell Deadlift
- 125 lb x 10 reps 72
- 135 lb x 8 reps 75
- 145 lb x 6 reps 75
- 160 lb x 8 reps 88
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Lying Dumbbell Hamstring Curl
- 50 lb x 12 reps 11
- 60 lb x 12 reps 12
- 60 lb x 12 reps (PR) 12
-
Stiff-Legged Dumbbell Deadlift
- 35 lb x 12 reps 51
- 45 lb x 12 reps 59
- 65 lb x 12 reps (PR) 77
-
Barbell Rear Lunge
- 65 lb x 12 reps 79
- 75 lb x 12 reps 85
- 85 lb x 12 reps (PR) 91
-
Dumbbell Squat
- 30 lb x 14 reps 49
- 35 lb x 14 reps 52
- 37.5 lb x 14 reps (PR) 54
- With calf raise
-
Standing Calf Raise
- 14 reps | assisted | 90 lb 3
- 14 reps | assisted | 90 lb 3
- 14 reps | assisted | 90 lb (PR) 3
-
Seated Calf Raise
- 90 lb x 14 reps 15
- 90 lb x 14 reps 15
- 90 lb x 14 reps (PR) 15
-
Plank Jacks
- 45 reps (PR) 33
-
Woodchoppers
- 20 lb x 20 reps 20
- 25 lb x 20 reps 20
- 30 lb x 20 reps (PR) 21
-
Cable Crunch
- 30 lb x 20 reps 10
- 35 lb x 20 reps 11
- 45 lb x 20 reps (PR) 11
- 45 lb x 1 reps 5
-
Weighted Sit-Up
- 25 lb x 15 reps 23
- 25 lb x 15 reps 23
- 25 lb x 15 reps (PR) 23
-
Bicycle
- 30 reps (PR) 12
- 18 reps 7
- 10 reps 5
- 10 reps 5
-
Running (Intervals/Sprints)
- 00:00:30 | 60 yd | sprint 5
- 00:00:30 | 30 yd | sprint 5
- 00:00:30 | 30 yd | sprint 5
- 00:00:30 | 30 yd | sprint (PR) 5
- Incline 12%
-
Jump Rope
- 00:08:01 (PR) 38