11/21/17

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 10 reps
      Back Squat - 10 reps
      Push Press - 10 reps

#1  Do 3 rounds of:
      DB Reverse Fly - 12 reps
      DB Row - 12 reps each side (as heavy as you can)

#2  Do 8 rounds of:
      Pullup                    1-2-3-4-5-6-7-8 reps
      Tire Flip Jump Through            2 reps each round
      Air Squat               15-14-13-12-11-10-9-8 reps
      BB Standing Shoulder Press      4 reps each round at 70% of 1RM

      Round 1 is 1 pullup, 2 tire flip jump throughs, 15 squats and 4 presses.
      Round 2 is 2 pullups, 2 tire flip jump throughs, 14 squats and 4 presses, etc.   

      This is continuous work.