Banana Creme Muscle Milk... i love you MN!

Bike 5 min
Bw warmup

Clean and jerk:
Bar x8
85 x2x4
95 x3x2

Overhead squat:
Bar x10
55 x10
65 x10
(Superset with leg swings)

1a. Single leg squat:
Bar x8
65 x2x8
1b. Explosive single leg squat:
Bar x8
65 x2x8

2a. Incline dumbbell bench w/ 30's x8
2b. Stability ball leg curls x20
4 sets

3a. Lat pull down x10
3b. Hip raisers with plate x12
4 sets

Stability ball abs:
Knee tucks x10
L-overs x10
V-sits with handoff x10
Plank push pull x10
4 sets

Treadmill:
3 mins @ 6mph
5 x1 min on/ 1 min off @ 10.5 mph
3 min @6 mph