1/4/17

Warmup - Do one round of:
      DB Reverse Fly - 15 reps
      Unweighted BB Standing Shoulder Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  Standing BB Shoulder Press
      4 sets x 3 reps at 80% of Shoulder Press 1RM

#2  This is 4 rounds of continuous work.
      DB Row                                 10 reps each round
      Hand Release Pushup          21-18-15-12 reps
      Air Squat                               27-24-21-18 reps

      Round 1 is 10 reps each side of DB Row, 21 pushups, and 27 Air Squats.
      Round 2 is 10 reps each side of DB Row, 18 pushups, and 24 Air Squats.
      Round 3 is 10 reps each side of DB Row, 15 pushups, and 21 Air Squats.
      Round 4 is 10 reps each side of DB Row, 12 pushups, and 18 Air Squats.  

      Go up by 10 lbs each round for DB Rows.