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Warm Ups
Ankle Crush
Runner's Stretch

Superset A:
Dips x6x4
Asymmetrical Calf Raise x10x4
Seated Staddle V-Ups x6x4

Muscle Snatches 45x6x2
Power Shrugs 135x6, 2o5x6, 225x6x2, 205x6
Snatch + BKn Snatch 115x3x3

Superset B:
Dude Squats x12x3
Hanging Pinch x12x3

Quad Stretch