DB Row - 6 reps each side (light weight)
Pushup - 9 reps
Air Squat - 12 reps
#1 Seated DB Shoulder Press - 4 sets x 8 reps
Start light then add weight each set.
#2 Run 400 meters, then immediately begin:
Medicine Ball Wall Ball 10-9-8-7-6-5-4-3-2-1 rep
BB Row at 135 lbs 1-2-3-4-5-6-7-8-9-10 reps
Do 10 wall balls, then 1 row, then 9 wall balls and 2 rows, etc.
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