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 - 3 sets
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
Set 1 is heavy and add weight for set 2 and 3.
#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 Do 4 rounds of:
DB Waiter's Walk 50 meters (25m each hand)
Air Squat 10-20-30-40 reps
Then do 4 rounds of:
DB Row 12 reps each side
Double Under 15-25-35-45 reps
Then do 4 rounds of:
Run 200 meters
DB Thruster 9-13-17-21 reps
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