DB Row - 9 reps each side (light weight)
Pushup - 12 reps
Air Squat - 15 reps
#1 Standing BB Shoulder Press
Do as many warmup reps and sets as you like.
Work up to a max single.
Then take off 15% and do 3 more sets x 3 reps.
#2 Run 800 meters, then immediately begin:
Pullup 1-2-3-4-5-6-7-8-9-10-11 reps
DB Thruster 11-10-9-8-7-6-5-4-3-2-1
Do 1 pullup, 11 thrusters, 2 pullups, 10 thrusters, etc.
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