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 Standing BB Shoulder Press - 2 sets
1 set x 12 reps
1 set x 10 reps
Set 1 is heavy and add weight for set 2.
#2 Do 2 rounds of:
DB Lateral Raise 15 reps
DB Shrug 15 reps
BB Curl 15 reps
EZ Curl Bar Nosebreaker 15 reps
REST between rounds.
#3 Start a timer:
PART A
0:00 - As many DB Ground to Overheads as you can, out of a total of 30 reps each side
1:00 - REST
2:00 - As many 24" Box Jumps as you can, out of a total of 40 reps
3:00 - REST
4:00 - As many Inverted Rows as you can, out of a total of 60 reps
5:00 - REST
6:00 - As many Goblet Squats as you can, out of a total of 80 reps
7:00 - REST
8:00 - As many regular Pushups as you can, out of a total of 100 reps
9:00 - REST
PART B
At 10:00, in any order and any combination, do:
Everything that is left over. All the reps of ground to overhead, box jump,
inverted row, goblet squats and pushups that you didn't get done in part A.
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