Stephan Contratti

A: Warm Up
B: Strenght
C: Cool Down

A: Warm Up

Runing in to the box not to be late :)

B: Strenght

Deadlifts
Warm Up, Some PVC pipe work
5x10 110kg

Bench Press
Warm Up, work your way up (20/40/60)
5x5 70kg

C: Cool Down

Flossing 
easy assault bike