Warmup - Do 2 rounds of:
Retract, Rotate, Press - 5 reps
DB Lateral Raise - 10 reps (light weight)
Unweighted BB Back Squat - 10 reps
#1 Do 7 rounds of:
0:00 - BB Row - 7 reps
1:00 - Seated DB Shoulder Press - 7 reps
Round 2 starts at 2:00. Round 3 starts at 4:00, etc.
#2 In 10 minutes, do as many rounds as you can of:
Run 200 meters in less than 45 seconds
Pullup - 10 reps
Plate Pushup - 10 reps
BB Row - 10 reps
DB Thruster - 10 reps
DB Farmer's Walk - 100 meters
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