8/25/16

Warmup - Do 1 round of:
      Pushup - 12 reps (not hand release)
      DB Lateral Raise - 12 reps
      DB Reverse Fly - 12 reps
      Unweighted BB Push Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  Standing BB Shoulder Press
      Work up to a 3 Rep Max.
      Then take off 10% and do 2 more sets x 3 reps

#2  Do 3 rounds of:
      Cable Row - 18 reps
      Plate Front Raise - 15 reps
      DB Thruster - 12 reps
      DB Farmers Walk - 100 meters

      This is continuous work.