12/29/15

Warmup - At a comfortable pace, do 1 round of:
      Pushup - 12 reps (not hand release)
      DB Lateral Raise - 12 reps (light weight)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Standing Shoulder Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  BB Push Press      6 sets x 3 reps
      Start with a weight you can easily manage and then try to add weight
      each set.

#2  Do 4 rounds of:
      DB Farmer's Walk - 100 meters
      Seated DB Shoulder Press - 10 reps
      Toes to Bar - 10 reps
      18" Squat Box Jump - 10 reps

      This is continuous work.