9/12/16

Warmup - Do one round of:
      Pushup - 12 reps (not hand release)
      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  BB Push Press
      Work up to a heavy set of 6 reps.
      Then take off 10% and do 2 more sets x 6 reps.

#2  Do one round of:
      DB Farmers Walk - 100 meters
      Cable Row - 25 reps
      DB Incline Bench Press - 20 reps
      BB Shrug - 15 reps
      Standing BB Shoulder Press - 10 reps

      REST - one minute
      DB Thruster - as many quality reps as you can in one minute
      REST - one minute

      Standing Shoulder Press - 10 reps
      BB Shrug - 15 reps
      DB Incline Bench Press - 20 reps
      Cable Row - 25 reps
      DB Farmers Walk - 100 meters

      For the farmers walk, hold a DB in each hand.  One hand is overhead and
      the other hand is down by your side.  Switch the hand that is overhead
      every 25 meters.