12/23/16

Warmup - Do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Thruster - 12 reps

#1  Standing BB Shoulder Press
      Work up to a 3 Rep Max
      Then take off 10% and do 3 more sets x 3 reps.

#2  Do 3 rounds of:
      BB Push Press - 5 reps
      Toes to Bar - 8 reps
      DB Incline Bench Press - 11 reps
      DB Row - 14 total reps (7 reps per side)
      DB Lateral Raise - 17 reps
      Prisoner Squat - 20 reps
      DB Farmers Walk - 100 meters

      This is continuous work.