DB Reverse Fly - 12 reps (light weight)
BB Bench Press - 12 reps at 35% of 1RM
Goblet Squat - 12 reps (light weight)
#1 BB Bench Press - regular tempo
Set 1 - 12 reps at a moderately heavy weight
Sets 2+3 - 12 reps at 90% of set 1
#2 DB Incline Bench Press
Set 1 - 12 reps at a moderately heavy weight
Sets 2+3 - 12 reps at 90% of set 1
#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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