30min Sprinting 10mph-14mph
Speed Bench Press 50 reps 5 Sets
Pull ups 20 reps 5 Sets
Front Shoulder Raise dropset 30lbs-25lbs-20lbs
Shoulder lateral raise dropset 30lbs-25lbs-20lbs
Seated Cable Chest flye dropset 35lbs-30lbs-25lbs
Standing Lat Pull-down Max weight 10 reps 1 set
Weighted Abs 3 sets 30 reps