11/5/16

Warmup - Do one round of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Standing Shoulder Press - 15 reps

#1  BB Push Press
      Work up to a 3 Rep Max.
      Then take off 10% and do 2 more sets x 3 reps.
      Try to go heavier than the 3RM on 10/30/16.

#2  This is 5 rounds.
      Round 1 - Do A
      Round 2 - Do A and B
      Round 3 - Do A, B and C
      Round 4 - Do A, B, C and D
      Round 5 - Do A, B, C, D and E

      Rest one minute between rounds.

      A) DB Thruster - 12 reps
      B) Cable Row - 15 reps
      C) Double Under - 20 reps
      D) DB Lateral Raise - 30 reps
      E) Air Squat - 60 reps