Warm up

Same as before JJ sessions 

Super Set x 3

Plank 60s
Goblet Squat x 12 reps 25# first set and then 30# (use boxes like when with JJ)
Cable Lat Pull (2 handles) x 12 reps 70-75#

Super Set x 3

Plank Up Downs x 6 each side
Reverse Lunge w/ dumbbells at sides x 12 each side 15# DBs
Seated Row x 12 55-65#