8/1/15

Warmup - Do 1 round of:
      Pushup - 12 reps
      DB Lateral Raise - 12 reps (light weight)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Push Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  BB Push Press - all sets are 3 reps
      Start with 50% of your push press 1RM, then keep adding weight
      each set until you hit a 3 Rep Max

#2  Do 3 rounds of:
      Air Squat - 20 reps
      Plate Front Raise - 17 reps
      Cable Row - 14 reps
      Burpee - 11 reps
      Medicine Ball Wall Shots - 8 reps to a 10' target

      Rest 2 minute between rounds.