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Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Seated DB Shoulder Press - 4 sets x 10 reps

Same weight all 4 sets.

#2  Do 4 rounds of:

EZ Curl Bar Nosebreaker        12 reps

Standing BB Curl                    12 reps

REST at least 2 minutes between rounds.  

#3  This is with a partner.  Each partner will do:

Run                                            6 sets x 100 meters

DB Row                                      5 sets x 12 reps

Medicine Ball Wall Ball              4 sets x 15 reps

Double Under                             3 sets x 45 reps

Only one partner is working at a time.

Partner A runs 100 meters, then Partner B runs 100 meters,

back and forth until each partner has done 6 sets.  Then move

on to the DB Row.