9/1/17

Warmup - Do one round of:
      DB Incline Bench Press - 12 reps (light weight)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Push Press - 12 reps

#1  BB Push 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 weight you can easily get for 10 reps, then try to add
      weight each set after that.

#2  This is 4 rounds.

      Burpee Pullup                          4-7-10-13 reps
      Plate Front Raise                     6-9-12-15 reps
      BB Row                                    14-11-8-5 reps
      Seated DB Shoulder Press      16-13-10-7 reps

      Round 1 - Burpee Pullup - 4 reps, Plate Front Raise - 6 reps, 
                        BB Row - 14 reps, Seated DB Shoulder Press - 16 reps
      Round 2 - Burpee Pullup - 7 reps, Plate Front Raise - 9 reps,
                        BB Row - 11 reps, Seated DB Shoulder Press - 13 reps
      Round 3 - Burpee Pullup - 10 reps, Plate Front Raise - 12 reps,
                        BB Row - 8 reps, Seated DB Shoulder Press - 10 reps
      Round 4 - Burpee Pullup - 13 reps, Plate Front Raise - 15 reps,
                        BB Row - 5 reps, Seated DB Shoulder Press - 7 reps

      REST 2 minutes between rounds.