A.
Four sets of:
Push-Press x 3-4 reps
Rest 2-3 minutes
Then
3 Sets
Push-Ups Max reps (feet elevated)
3 Sets each arm
Rear delt raise 20 reps (NON-Stop)
B.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Row
8 Strict Pull-Ups
12 Strict Shoulder Press
