11/24/17

Warmup - Do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 9 reps
      Unweighted BB Thruster - 6 reps

#1  BB Standing Shoulder Press
      Work up to a heavy set of 3 reps.
      Then take off 10% and do 3 more sets x 3 reps.

#2  Do 3 rounds of:
      Double Leg Hop - 25 meters
      Air Squat - 25 reps
      Bear Crawl - 25 meters
      BB Shrug - 15 reps
      Cable Row - 15 reps
      DB Lateral Raise - 15 reps

      This is continuous work.  
      For the double leg hop, you are doing a standing broad jump
      (jumping with two feet and landing with two feet), and then 
      repeating that until you travel 25 meters.