Resistance Training:
Bench Press
12x 2 @ 60 LBs (30% of 1 Rep Max)
Red Band w/ 3 Knots

Extras:
50 GHD Sit Ups
50 Reverse Hypers (120 LBs)
L-Sit Accumulate 60 Seconds of a hold
100 Triceps Extensions
30 Shoot Throughs