1/30/17

Warmup - Do one round of:
      Air Squat - 25 reps
      Pushup - 20 reps (not hand release)
      DB Reverse Fly - 15 reps
      Unweighted BB Thruster - 10 reps

#1  BB Floor Press
      4 sets x 8 reps
      The weight should be heavy but you can get 8 reps every set.
      Stick with the same weight for all 4 sets.

#2  In 12 minutes, with a partner, do as many rounds as you can.  
      Both partners are working at the same time.  One round is:
      
      1) Partner A - Overhead 45 lb Plate Carry - 100 meters
      2) Partner B - Air Squats until your partner completes the plate carry,
               then switch exercises.  Then do:

      3) Partner B - Medicine Ball Wall Balls - 12 reps
      4) Partner A - BB Row at 50% of Clean 1RM until your partner completes
               the Wall Balls, then switch exercises. 

      This is continuous work.