11/18/17

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      DB Reverse Fly - 10 reps

#1  Seated DB Shoulder Press
      5 sets x 8 reps
      Go as heavy as you can.

#2  Start a timer.
      Round 1 looks like this.
      0:00 - Pullup - 8 reps
      1:00 - Hand Release Pushup - 14 reps
      2:00 - Air Squat - 20 reps
      
      Round 2 starts at 3:00.  For each round, add 2 reps per
      exercise.  So for round 2, do 10 pullups, 16 pushups, and
      22 Air Squats.  

      Keep adding 2 reps each round to each exercise until either
      you fail to complete the number of rounds for that minute, or
      you finish 5 rounds (16 pullups, 22 pushups, 28 air squats).