Warmup - Do 2 rounds of:
DB Reverse Fly - 12 reps (light weight)
Unweighted BB Thruster - 12 reps
#1 Standing BB Shoulder Press
4 sets x 8 reps
Use the same weight for all 4 sets. Pick a weight that is heavy but
you can still get 8 reps for all 4 sets.
#2 In any order and any combination, do:
BB Ground to Overhead - 10 reps at 135 lbs
EZ Curl Bar Nosebreaker - 30 reps
Goblet Squat - 50 reps
Double Under - 100 reps
Overhead Plate Walk - 200 meters (45 lbs)
Run 800 meters
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