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 Seated DB Shoulder Press
1 set x 16 reps
1 set x 13 reps
Add weight for set 2.
#2 DB Lateral Raise - 4 sets x 9 reps
#3 This is 6 rounds of continuous work.
Round 1 is A, B, C, D, E and F
Round 2 is A, B, C, D and E
Round 3 is A, B, C and D
Round 4 is A, B and C
Round 5 is A and B
Round 6 is A
A) BB Ground to Overhead 3 reps
B) 24" Box Jump 10 reps
C) Inverted Row 15 reps each side
D) Goblet Squat 25 reps
E) Pushup 40 reps
F) DB Suitcase Carry 100 meters each hand
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