4/16/17

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      Cable Row - 15 reps (light weight)
      Pushup (1.5 REP) - 10 reps

#1  Standing BB Shoulder Press
      Do as many warmup sets and reps as you like.
      The sets that count are:
      3 sets x 6 reps at 75% of Shoulder Press 1 Rep Max

#2  Do 5 rounds of:
      Seated DB Shoulder Press      15-12-9-6-3 reps
      Tire Flip Jump Through         3 reps
      BB Row                                     6 reps at 65% of Clean 1 Rep Max
      DB Thruster                             9 reps
      
      REST 1 minute between rounds.  
      Add weight each round to the DB Shoulder Press.
      So round 1 is 15 presses, 3 tire flip jump throughs, 6 rows, and 9 thrusters.
      Round 2 is 12 presses, 3 tire flip jump throughs, 6 rows, and 9 thrusters, etc.