Strength

Back Squats:
5 x 10

Press:
5 x 10

Strict Dips:
4 x 8

Dumbbell Lateral Raises:
3 x 12

Stationary Lunges:
5 x 12 (each leg)

Wide-Grip Strict Pull-Ups:
4 x 10

Good-Mornings:
4 x 8

Barbell Curls:
4 x 12

Post thoughts and results to beyond the whiteboard.