7/20/16

Warmup - Do 1 round of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Standing Shoulder Press - 15 reps

#1  BB Standing Shoulder Press
      Every minute, for 10 sets, do 3 reps.
      Use the same weight for all 10 sets.
      This should be heavy.

#2  In 10 minutes, do as many rounds as you can of:
      BB Push Press - 5 reps
      Toes to Bar - 8 reps
      Plate Front Raise - 11 reps
      DB Row - 14 reps (7 reps per side)
      DB Lateral Raise - 17 reps
      Prisoner Squat - 20 reps
      Rest - 1 minute