Week 16 Day 1

Warm up
Jump rope
100 Double leg
25 right/25 left
50 alternating
100 double leg

Stretches

Squat
45 x 10
165 x 5
190 x 4
220 x 3
245 x 2
255 x 1
270 x 1
280 x 1

Pull ups
10 x 5

Lunges
BW x 100 (50 each leg)

Situps
3 x 30

Conditioning
30 minute weight vest walk

A little rough getting back into the groove of lifting again after a week off.  My fitness test went well last week, nutrition was the greatest though.  Today was week four of the second phase, I need to buckle down on my nutrition and stay steady throughout the entire week, no cheat days.