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 Do one round of:
Goblet Squat - 80 reps
Pullup - 40 reps
Seated DB Shoulder Press - 40 reps
DB Row - 40 reps each side
Run 800 meters
DB Ground to Overhead - 40 reps each side
Finish all reps of each exercise before you move on to
the next exercise. Finish all the goblet squats before you
move to the pullups, for example.
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