"Champions aren't made in gyms. Champions are made from something they have deep inside them: A desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill."  
-Muhammad Ali


Warm up
2 rounds:
 air squats
 low back extension
pull up negatives
plank to push up

Part 1
7*3 Deadlift

Part 2
21-18-15-12-9-6-3
Sumo deadlift high pull
each round do 12 sit ups and 10 push ups