8/20/17

Warmup - Do 2 rounds of:
      Cable Row - 12 reps (light weight)
      Unweighted BB Thruster - 12 reps

#1  Standing BB Shoulder Press
      Work up to a heavy set of 4 reps.
      Then take off 10% and do 2 more sets x 4 reps

#2  Do 4 rounds of:
      Bear Crawl - 25 meters
      Air Squat - 20 reps
      BB Shrug - 15 reps
      DB Row - 10 reps each side
      Run 200 meters

      This is continuous work.