Warmup - At a comfortable pace, do 1 round of:
Pushup - 12 reps (not hand release)
DB Lateral Raise - 12 reps (light weight)
DB Reverse Fly - 12 reps (light weight)
Unweighted BB Standing Shoulder Press - 12 reps
Unweighted BB Back Squat - 12 reps
#1 BB Push Press 6 sets x 3 reps
Start with a weight you can easily manage and then try to add weight
each set.
#2 Do 4 rounds of:
DB Farmer's Walk - 100 meters
Seated DB Shoulder Press - 10 reps
Toes to Bar - 10 reps
18" Squat Box Jump - 10 reps
This is continuous work.
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