Protocol: 2 x 10 of heavy weight followed by 1 x 20 of light weight
Goal: basic strength training and conditioning

Warm up:

• hip rotations: 1 x 10
• bird dog leg extension: 1 x 10
• drop steps: 1 x 10
• inverted hamstring: 1 x 10

Main sets:

• Flat bench press: 135 lbs. followed by 95 lbs.
• Deadlift: 135 lbs. followed by 95 lbs.
• Push press : 95 lbs. followed by 55 lbs.
• Straight leg deadlift: 135 lbs. followed by 95 lbs.
• Bend over rows: 95 lbs. followed by 65 lbs.
• Barbell Combo (bar weight): 2 x 10; circuit mode: incline bench press, close-grip, upright rows, shoulder press, squat, wide grip incline press.