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 12 reps
1 set x 10 reps
1 set x 8 reps
Add weight for sets 2+3.
#2 Do 3 rounds of:
DB Reverse Fly 12 reps
DB Lateral Raise 12 reps
Plate Front Raise 12 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 10 reps each side
Double Under 15-25-35-45 reps
Then do 4 rounds of:
Run 200 meters
DB Thruster 8-12-16-20 reps