Buy in: 10 reps- band shoulder complex, band pull aparts, band no money drill, push-ups, sit-ups.
8 sets of 3 reps Shoulder Press
8 sets of 3 repsBench Press
Run a 200 meter acceleration. Gradually increase your running pace until you are running at about 85% of your top sprinting speed over the last 20-30 meters. You will pull something if your approach is overly zealous. Once it happens, please post to the blog acknowleding that you "heard" me, but didn't believe me, but now you do.
Work should occur in circuit fashion: 1 set of shoulder press, 1 set of bench press, run.