Complexes! I stole this right from your page.

Jump pulls 4x8

Complexs everything was x5 (I literally copied and pasted. That's why complexes is spelled wrong.)

RDLs
Bent over rows
Front squats
overhead press
heaving snatch balances
olympic squats

w/ 65 x5 sets

1a. Hanging leg raises x10

2a. Stability ball sit ups x25

3a. Side crunches x25

4a. Russian twists x25

4 sets

Running to Miami to watch the Super Bowl. :) GO SAINTS!