Today's Workout

Warm-up followed by:

Set 1
25 100# barbell squats
25 100# bench presses (wide grip)
rest 30 seconds, repeat set.

Set 2
15 1-leg stability ball curls/leg
15 bent-over dumbell rows with 2 25# dumbells.
Rest 30 seconds, repeat set

Set 3
10 Split Lunges with 2 25# dumbells (per leg)
12 ab Pikes with hands on floor and feet on skateboard.
Rest 30 seconds, repeat set

Set 4
2 sets of 10 5-yard sprints with 30 seconds rest between sets

Set 5
1 round of 10 ab-wheel roll-outs.
Done. 22 minutes including warm-up.