Legs, Shoulders, Tris & Abs

Warm-up:

10 ten second BTB squats
3 sets of 20 pushups (strict)

Workout - 3 sets of each:

20 back squats (AHAP)
12 OH BB press (AHAP)
12 OH triceps ext. (AHAP)
50 situps

Post weights used to comments.

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A discussion on proper bar placement for back squats (Educational Vid)

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We don't suggest using CAP brand medicine balls.  Every one of our 8 pounders look like this.