Joey and Matt Squats

Squats- warm ups 3-4 sets of 5reps, then do work up to a Max Effort 3 reps. This should be the best you can do.
Static Lunges- (use DB's) 3x10 on each leg.
Rack Pulls- (Set the pins just below the knees) 2-3 warm ups x5 reps, then go a Max Effort Set of5 reps.
Bicycle Hams- (orange bands) 3x30 seconds
Abs- Weight behind the head sit ups- 3x15