Strength:

Front Squat 3-3-3-3-3
205# x3
225# x3
245# x3
275# x3
295# x3

Incline Bench
135# x12
135# x8
135# x4

Pushups
bw x18
bw x12
bw x10

DB Press
2x35# x6
2x35# x6
2x35# x6

Tri press down cable
50# x12
50# x12
50# x9

Plank
bw x2:00
bw x1:30
bw x1:00

Stretch 10min