Shoulder presses as follows: Straight Presses, Push Presses, and Jerk Presses, then the following:
40 Air Squats – 200m Run – 10 Push-ups
30 Air Squats – 200m Run – 20 Push-ups
20 Air Squats – 200m Run – 30 Push-ups
10 Air Squats – 200m Run – 40 Push-ups
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