Str/Sta

DB Step-Ups 3x10 ea @ 45#
BB (back) Step-Ups 3x10 ea @ 95# - 115# - 125#

3 Sets w/ 10# plates:
Front Raise x 10

Side Raise x 10 

45 degree Raise x 10

OH hold x 45 sec

Monkey Feet Hip Flexors 2x20ea @ 15#, 1x40ea @ 10#

Tib Bar 2x30 @ 20#, 1x100 @ 10#