DB Reverse Fly - 10 reps (light weight)
DB Bench Press - 15 reps (light weight)
Unweighted BB Back Squat - 10 reps
#1 BB Bench Press - regular tempo
Work up to a heavy set of 3 reps.
Then take off 10% and do 4 more sets x 3 reps.
#2 This is continuous work. Do 10 rounds of:
Pullup 1-2-3-4-5-6-7-8-9-10 reps
Pushup 6-7-8-9-10-11-12-13-14-15 reps
Air Squat 11-12-13-14-15-16-17-18-19-20 reps
Start a timer at the beginning of round 1, then at 3:00,
6:00, 9:00 etc. run 100 meters. Run every 3 minutes until
you complete all 10 rounds. Don't run at 0:00.
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