DB Reverse Fly - 10 reps (light weight)
DB Bench Press - 10 reps (light weight)
Air Squat - 15 reps
#1 Standing BB Shoulder Press
Work up to a heavy set of 2 reps.
Then take off 10% and do 5 more sets x 2 reps.
#2 This is 5 rounds of continuous work.
Burpee 6-8-10-12-14 reps
DB Row 6 reps each side, each round
DB Thruster 14-12-10-8-6 reps
Run 100 meters
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