10/25/17

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 12 reps
      Clean Grip Row - 9 reps
      Standing Shoulder Press - 6 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 somewhat light weight, then add weight each set.

#2  On EVEN minutes, do 4 reps of Burpee Pullup
      On ODD minutes, do 8 reps of American Kettlebell Swing

      When you are not doing burpee pullups or kettlebell swings, do:
      BB Row - 30 reps at 135 lbs
      DB Thruster - 30 reps
      Plate Pull - 120 feet

      You are done with #2 when you complete all reps of rows, thrusters,
      and all 120' of plate pull.