5/10/17

Warmup - Do 2 rounds of:
      DB Incline Bench Press - 10 reps (light weight)
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Push Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  Standing BB Shoulder Press
      Work up to a heavy single.

#2  This is 3 rounds of continuous work.
      Burpee Pullup                               4-7-10 reps
      Plate Front Raise                          6-9-12 reps
      BB Row                                          8-11-14 reps
      Seated DB Shoulder Press           10-13-16 reps

      For round 1, do 4 burpee pullups, 6 front raises, 8 rows, and 10 presses
      For round 2, do 7 burpee pullups, 9 front raises, 11 rows, and 13 presses
      For round 3, do 10 burpee pullups, 12 front raises, 14 rows, and 16 presses

      Use the same weight all 3 rounds for BB Row.
      Use the same weight all 3 rounds for DB Shoulder Press.