Warmup: Active Stretching, 20 pushups, 1 min jump rope
Strength: Incline Bench Press 4 rounds of 8 but on the 4th round do 3 drop sets by dropping 10lbs each time
Stamina: 4 rounds of 6 single arm cable press superset with 10 lat pull downs,10 decline dumbbell fly superset with 6 high cable rows
Last Push: Work your way from 15 reps down to 1 switching between pushups and inverse rows
Cardio: 30min of Hill/stair sprints
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