Warmup - Do 3 rounds of:
DB Reverse Fly - 6 reps (light weight)
Pushup - 9 reps (not hand release)
Air Squat - 12 reps
#1 Seated DB Shoulder Press - 5 sets x 10 reps
Same weight for all 5 sets.
#2 In any order and any combination, do:
BB Thruster - 10 reps at 135 lbs
BB Row - 30 reps at 135 lbs
Goblet Squat - 50 reps
Double Under - 70 reps
Overhead Plate Walk - 150 meters
Run 500 meters
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