6/14/16

Warmup - Do one round of:
      Prisoner Squat - 25 reps
      Pushup - 20 reps (not hand release)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Thruster - 10 reps
     
#1  BB Push Press
      Work up to a max set of 3 reps.
      Then take off 10% and do 2 more sets x 3 reps.

#2  In 8 minutes, do as many rounds as you can of:
      BB Row - 5 reps
      Seated DB Shoulder Press - 10 reps
      Air Squat - 15 reps
      Double Under - 20 reps

      Every round, add 2 reps to each exercise.  So round 2 would
      be 7 reps of BB Row, 12 reps of Seated DB Shoulder Press,
      17 reps of Air Squat, and 22 reps of Double Under.  Keep
      adding  2 reps to each exercise every round until you hit 8 minutes.