Much to do and no time to do it, usually means I'm about to get an Ape Shit Ton of work done.
Floor Press: Work up to establish a 3 rep max. Heavy but not a world record. Pinky on the rings. NO LEG DRIVE!!!
Overhead Shoulder Press: 5x10@85 for men; 55 for women
Tricep Extension: 3x10
Shrugs: 4x10 @ heavy
Sprint I: 10x10 yards @50%
Sprint II: 10x50 yards @ 75%
Sprint III: 1x100 yards @75%