11/17/16

Warmup - Do one round of:
      DB Incline Bench Press - 12 reps (light weight)
      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
      3 sets x 8 reps
      Use the same weight for all 3 sets.

#2  This is 3 rounds of continuous work.
      Round 1 looks like this:
      Burpee Pullup - 4 reps
      Plate Front Raise - 6 reps
      BB Row - 8 reps
      Seated DB Shoulder Press - 10 reps

      For Round 2, add 3 reps per exercise (7 burpee pullups, 9 front raises, 
      11 rows, and 13 presses)
      For Round 3, again add 3 reps per exercise(10 burpee pullups, 12 front raises,
      14 rows, and 16 presses)