7/15/17

Warmup - Do 2 rounds of:
      Seated DB Shoulder Press - 10 reps (light weight)
      DB Reverse Fly - 10 reps (light weight)
      Air Squat - 15 reps

#1  Standing BB Shoulder Press
      1 set x 10 reps
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      1 set x 2 reps

      Start with a relatively light weight for the set of 10 reps, then try
      to add weight each set.

#2  DB Lateral Raise 
      3 sets x 15 reps
      Same weight all 3 sets 

#3  In 15 minutes, with a partner, do as many rounds as you can of:
      BB Row - 30 reps at 135 lbs
      Medicine Ball Wall Ball - 30 reps
      Double Under - 60 reps

      Only one partner is working at a time.  Divide the reps up however you like.