5/3/1 - C4W1 - Press + Squat

Press:  5x30 + 5x40 + 3x50 + 5x50 + 5x60 + 5x70 (78.76 1RM)

Squat:  5x105 + 5x135 + 3x165 + 5x180+ 5x205 + 7x230 (276.04 1RM)

Dips:  5xBW + 4xBW+5 + 4xBW+10 Chinups:  4

Hillsprints:  5x40yard