Protocol: 3 x 1 minute (1st exercise) followed by 6 slow repetitions with heavier weight (2nd exercise), 30 to 40 seconds of break between each set
Purpose: maintaining muscular strength and improving balance

Warm-up:

• 2 x 10 bird dog
• 1 x 20 leg curls w/ a stability ball
• 2 x 20 rotators cuff

Main sets:

• Bench press: 45 lbs. & dumbbell chest press: 25 lbs.
• Squat: 95 lbs. & front lunges: body weight
• Overhead press: 45 lbs. & 1-arm upright rows: 15 lbs.
• Hang clean: 45 lbs. & front squat: 45lbs.
• 5 x 10 (swimmers, jackknife, and lower back lifts) w/ no rest.
• 3 x 10 pull-ups (wide, regular, and close grip)
• 2 x 20 oblique lifts on BOSU