3/23/17

Warmup - Do one round of:
      Close Grip Pushup - 15 reps (tips of thumbs about 2" apart)
      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 heavy set of 3 reps.
      Then take off 10% and do 3 more sets x 3 reps.

#2  This is 4 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

      A) Seated DB Shoulder Press - 12 reps
      B) BB Row - 16 reps
      C) Hand Release Pushup - 24 reps
      D) Prisoner Squat - 48 reps

      Rest 2 minutes between rounds.