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 moderately heavy set of 2 reps.
Then take off 10% and do 5 more sets x 2 reps.
#2 Do 2 rounds of:
0:00 - Any order and combination - 24 Pullups + 24 DB Thrusters
3:00 - Any order and combination - 24 Pushups + 12 DB GTOH
6:00 - Any order and combination - 24 Inverted Rows + 24 Burpees
GTOH = Ground to Overhead
Round 2 starts at 9:00.
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