Protocol: 3 x 20 followed by 10 repetitions of a body weight exercise
Goal: increase muscular endurance

Active warm up:

• 1 x 15 bird dogs
• 1 x 10 glute march
• 1 x 10 inverted hamstring

Main sets:

• Incline bench press: 95 lbs. & Stability ball push-ups
• Straight leg deadlift: 95 lbs. & BOSU squat
• Military shoulder press: 20 lbs. (sit on a stability ball) & upright rows
• Ste-up (carrying a barbell on the back) & BOSU inverted hamstring
• Bend over rows: 75 lbs. (stand on a BOSU) & pull-ups (wide, shoulder width, and close grip)
• 1 x plate combos: chest press, overhead press, standing front press, upright rows, curls, and overhead extension, 10 repetitions per exercise