.5 mile run & dynamic warm up

Then:

3×10 shoulder dislocate

3×10 Front DB raise @ 20#

3×10 Lateral DB raises @ 15#

3×10 reverse fly @ 10#

Then:

10-9-8-7-6-5-4-3-2-1

Bench @ 135# – pull ups – push ups – plank pulls

Then:

4 x 20sec Sprint/10sec rest