11/12/17

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Cable Row - 12 reps (light weight)
      Pushup (1.5 REP) - 9 reps

#1  Standing BB Shoulder Press
      5 sets x 5 reps
      Do as many warmup reps and sets as you like.
      Then for the sets that count, try to stick with one
      weight for all 5 sets.  Pick a weight that is challenging
      but you can still get all 5 reps every set.  

#2  In any order, any combination, do:
      Medicine Ball Wall Ball - 25 reps
      BB Inverted Row - 25 reps
      Plate Front Raise - 25 reps
      EZ Curl Bar Nosebreaker - 25 reps
      Goblet Squat - 25 reps
      BB Shrug - 25 reps

      For #2, you work 45 seconds, then rest 45 seconds, then
      work 45 seconds, then rest 45 seconds etc. until you complete
      all reps.