Warmup: Active Stretching, 10 body presses, 10 dumbbell presses, 400m run
Strength: Dumbbell Press 4 rounds of 5-5-5 (5 explosive, 5 slow 3 sec down 3 sec up, 5 reg) superset with 10 interior shoulder work
Stamina:10 barbell front shoulder raises superset with 10 dumbbell shoulder side raise
Last push: 3 rounds, 10 shoulder shrugs, 10 body presses, 10 thrusters
Cardio: 30min stair/hill sprints
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