A1) DB Russian step up @ 1110; 7-10/leg x 3 sets; rest 30 sec b/t legs and after both legs

A2) DB Bench press @ 3010; 10,10,10; rest 1 min x 3

B1) Pendlay row @20X1; 6-8; rest 90sec

B2) Weighted ring dips @20X1; 3-4; rest 90sec x3

+

Rest as much as needed then..

A special surprise. Bring running shoes.