5/3/16

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Air Squat - 15 reps

#1  Standing BB Shoulder Press - work up to a 1 Rep Max
      Do as many warmup reps and sets as you like.

#2  This is 3 rounds.  Round 1 looks like this:
      BB Push Press - 6 reps
      BB Row - 9 reps
      Seated DB Shoulder Press - 12 reps
      Goblet Squat - 15 reps
      DB Farmer's Walk - 100 meters

      For round 2, add 3 reps to each exercise (9 reps of Push Press,
      12 reps of BB Row, 15 reps of Shoulder Press, 18 reps of Goblet Squat)

      For round 3, add 3 reps again (12 reps of Push Press, 15 reps of BB Row,
      18 reps of Shoulder Press, 21 reps of Goblet Squat)

      DB Farmer's Walk is 100 meters for all 3 rounds.  
      Rest 1 minute between rounds.