5 Sets of
2 standing strict press immediately followed by 5 push presses each arm
Note: Perform on the right arm then immediately move on to the left arm. Increase weight each set to a heavy dumbbell load. If this feels too easy at your heaviest dumbbell, its time to get heavier dumbbells! Rest 1...

4 Sets
12 reps light weight
10 reps
10 heavier reps if possible
8 reps
8 heavy reps (as heavy as possible but doable)

Note: Start out light, probably empty barbell. If possible, increase weight each set to a heavy set of 8. Rest 90 seconds between sets. Brace your core and tighten up your abs...

3 sets of
12 to 15 heavy single dumbbell curls, immediately followed by 15 reps of light weight spider curls, immediately followed by 30 tricep push downs with 1 second hold at the bottom of each rep.
Notes:
Use a heavy dumbbell for the first set of dumbbell curls, then immediately pick up a lig...

4 rounds of
20 box jumps
20 Hang clean and jerk (suggested weight 10-15 pounds)
30 overhead alternating lunges

Note: Notes: Move from one movement to the next with as little rest as possible to no rest in between movements or rounds. However, pace yourself and stay moving! If no bench or sturdy...