A1. Shoulder Press 8 x 3, 3010 Tempo; rest 1 minute
A2. DB Split Squat (back foot elevated) 8/leg x 3, 3010 Tempo; rest 2 minutes
*Note: A1 and A2 are supersets. Do a set of A1, rest 1 minute, then do a set of A2. Rest 2 minutes and then repeat for 3 total sets. TEMPO is important! Push the weight but make sure you are able to maintain tempo.
EXTRA CREDIT CONDITIONING (ON YOUR OWN):
Row 500m, rest exactly 90 seconds, Row 500m. Record 500m times.