A)  Arnold Press

     20 - 8 - 8 - 10 - failure

B)  12 x Tri-Extension/Skull Crusher/Press

          4 sets

C)  800m Run +

     10 x Overhead Squat +

     400m Run +

     15 x Overhead Squat +

     200m Run +

     20 x Overhead Squat +

     100m Run +

     25 x Overhead Squat