7/9/17

Warmup - Do one round of:
      Air Squat - 20 reps
      Pushup - 18 reps (not hand release)
      Kettlebell Deadlift - 16 reps
      Cable Row - 14 reps (light weight)
      Unweighted BB Thruster - 12 reps

#1  BB Push Press
      5 sets x 5 reps
      Pick a weight that is challenging, but you can get 5 reps every set.
      Use the same weight for all 5 sets.

#2  Do 2 rounds of:
      DB Thruster - 21 reps
      DB Reverse Fly - 18 reps
      Prisoner Squat - 15 reps
      Cable Tricep Pressdown - 12 reps
      18" Squat Box Jump - 9 reps
      Seated DB Shoulder Press - 6 reps
      REST ONE MINUTE
      Double Under - As many reps as you can in one minute

      REST two minutes between rounds.