DB Reverse Fly - 12 reps (light weight)
Seated DB Shoulder Press - 12 reps (light weight)
Air Squat - 12 reps
#1 Standing BB Shoulder Press - 5 sets x 6 reps
Start with a moderate weight then add weight each set.
#2 This is continuous work. Do 2 rounds of:
Run - 400 meters
Burpee - 25 reps
Sledgehammer VS Tire - 15 reps each side
BB Push Press - 15 reps
DB Row - 15 reps each side
Double Under - 60 reps
Medicine Ball Wall Ball - 25 reps
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