Warmup - Do 3 rounds of:
Pullup - 5 reps
Pushup - 10 reps (not hand release)
Air Squat - 15 reps
#1 BB Row - 3 sets x 15 reps
Go light for set 1. Add weight for set 2 and again for set 3.
#2 Do 5 rounds of:
Pushup to DB Row - 4 reps
BB Back Squat - 6 reps at 40% of 1RM
Seated DB Shoulder Press - 8 reps
BB Shrug - 10 reps
Run 200 meters
(continuous work)
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