9/24/16

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Standing Shoulder Press - 9 reps

#1  BB Push Press
      Work up to a heavy set of 6 reps.
      Try to go heavier than 9/18/16.
      Then take off 10% and do 2 more sets x 6 reps.

#2  Do one round of:
      Run 400 meters
      DB Farmers Carry - 100 meters
      Double Under - 75 reps
      Bear Crawl - 50 meters
      Double Under - 75 reps
      DB Farmers Carry - 100 meters
      Run 400 meters