• Bench & Deadlift: 135 lbs, 4 x 10
• Barbell Shoulder Press (115 lbs.) & Barbell Lunges (135 lbs.): 4 x 10 and 4 x 6 respectively
• Plates On-the-Go: 45 lbs. plates x 10 laps*
• Pull-ups:  start with 1 rep and go up to 10 reps switching back and forth with your partner without taking breaks in between

* Ok, I do make up weird names for new exercises that I come up with. For Plates On-the-Go, each person grabs a 45 lbs plate in each hand and walk about 25 yards back and forth, and that’s 1 lap. Whoever is doing this exercise should walk as fast as he can and keep his heart rate up to ensure efficient strength and endurance training.