Warmup - Do one round of:
Cable Row - 15 reps (light weight)
Unweighted BB Back Squat - 12 reps
Unweighted BB Standing Shoulder Press - 9 reps
#1 BB Push Press
Work up to a heavy set of 3 reps.
Then take off 10% and do 2 more sets x 3 reps
#2 This is continuous work. Do 4 rounds of:
Run 100 meters with a 40 lbs DB
DB Row - 7 reps each side (heavy)
Medicine Ball Wall Ball - 14 reps
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