barbell thrusters 5 X 3 (5 sets of 3 reps)
weighted sit-ups 3 X 7 (3 sets of 7 reps)
barbell thruster video
http://www.youtube.com/watch?v=sOFegns0qwI
For the weighted sit-ups, begin by lying on your back with your knees bent, feet on the floor. Hold the plate you are using for weight above your chest with your arms extended. Without bending your arms, perform a sit-up while pushing the plate above your head toward the ceiling. Control the descent as you return to the starting position.
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