General Conference

1)
30 Minutes of 1 minute on / 1 minute off
Bike @ Level 24 & Level 7

2)
Clean and Jerk
10 @ 65#
10 @ 95#
8 @ 105#
5 @ 135#
4 @ 135#
3 @ 155#
2 @ 175#
1 @ 185#
1 @ 195#
1 @ 205#

3)
10-1
Reverse Grip Shoulder Press +
Upright Row +
Windmill

4)
20-18-16-14-12-10
Front Raises w/ 45# plate +
Crunches
Leg Raises