PAMC 2.0 (24 min workout)
The Power Athlete Metabolic Circuit was developed by Todd Rice for the USC football team as away to produce a larger strength and conditioning base in his athletes. We used the PAMC last year to create a base that we then levered into massive strength gains in 2016. The PAMC 2.0 is a revised form of this circuit Welbourn and the PA crew just completed. Time to work. 
Use a weight that allows for the completion of a set of 10 reps. Start conservative. Pick a weight that allows you to get all reps with good technique. Just so you know, we will add weight and sets each time this circuit comes up, sometimes twice a week. You are allowed 80 seconds to complete each set of work. So, for example, if the set takes you 20 seconds to complete, you have 60 seconds to rest and transition to the next set. All sets are done at each station before rotating. Please remember the program is progressive in nature and will advance. Be smart, start conservative. 
Back Squat 2×10

Bench Press 2×10

Strict Pullups 2×10

Glute Ham Raise 2×10

Press 2×10

Chin-ups 2×10

Front Squat 2×10

Dips 2×10

Barbell Curls 2×10