Jump Squats + Barbell Rows

1. Jump Squats

270lbs x 1 x 4 sets

Pause Jump Squats 225lbs x 1 x 15 sets (40 seconds rest)

2. Barbell Rows (90 seconds rest)

205lbs x 5 x 15 sets

3. Neck Work

45lbs x 50 reps (extension) Rest pause

45lbs x 50 reps (flexion) Rest pause

4. Sit Ups

BW x 12, 10, 10  (2 second pause)