6/26/16

Warmup - Do 1 round of:
      DB Incline Bench Press - 12 reps (light weight)
      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  Standing BB Behind the Neck Clean Grip Shoulder Press
      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 3 sets x 2 reps
      Start with a weight that is somewhat easy for 10 reps, then try to
      add weight each set.

#2  This is 3 rounds of continuous work.
      Round 1 looks like this:
      Burpee Pullup - 4 reps
      Plate Front Raise - 6 reps
      BB Row - 8 reps
      Seated DB Shoulder Press - 10 reps

      For Round 2, add 3 reps to each exercise
      (7 Burpee Pullups, 9 Front Raises, 11 Rows, and 13 Shoulder Presses)

      For Round 3, again add 3 reps to each exercise)
      (10 Burpee Pullups, 12 Front Raises, 14 Rows, and 16 Shoulder Presses)