10/6/16

Warmup - With an unweighted BB, do 1 round of:
      Behind the Neck Standing Shoulder Press - 10 reps
      Back Squat - 9 reps
      Push Press - 8 reps
      Front Squat - 7 reps
      Shoulder Press - 6 reps
      Overhead Squat - 5 reps

#1  Standing BB Shoulder Press
      Work up to a 4 Rep Max
      Then take off 10% and do 3 more sets x 4 reps
      Try to beat your 4RM from 9/30/16.

#2  Do 4 rounds of:
      Strict Pullup - 5 reps (Do weighted if you can)
      BB Push Press - 7 reps
      BB Row - 9 reps
      Medicine Ball Wall Balls - 11 reps to a 10' target

      This is continuous work.