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Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - goal for set 2 is a moderately heavy set of 3 reps

Set 1 - 3 reps at 90% of your top weight for today

Set 2 - 3 reps at top weight for today

Sets 3,4,5 and 6 - 3 reps back down at 90%

#2  BB Incline Bench Press - 5 sets x 6 reps

Start with a somewhat light weight then add weight each set.

#3  DB Farmer's Carry - 200 meters

Then start a timer.  Working EVEN minutes and Resting ODD

minutes, do one round of:

24" Box Jump                          40 reps

BB Row                                     40 reps

Double Under                            150 reps

Medicine Ball Wall Ball               50 reps

Pullup                                         50 reps

Finish all the reps of each exercise before moving on to the 

next exercise.

After you finish the pullups, do:

DB Farmer's Carry - 200 meters