8/8/17

Warmup - Do 2 rounds of:
      Unweighted BB Standing Shoulder Press - 6 reps
      Unweighted BB Back Squat - 9 reps
      DB Reverse Fly - 12 reps (light weight)

#1  Seated DB Shoulder Press
      4 sets x 10 reps
      Use the same weight for all 4 sets.

#2  This is 14 total sets (7 sets of 100 meter run, and 7 sets of DB Thruster)
      On EVEN minutes, run 100 meters in less than 20 seconds
      On ODD minutes, do 7 DB Thrusters