11/6/17

Warmup - Do 2 rounds of:
      Air Squat - 10 reps
      DB Lateral Raise - 10 reps (light weight)
      Cable Row - 10 reps (light weight)

#1  BB Push Press
      Work up to a heavy set of 3 reps.
      Then take off 10% and do 2 more sets x 3 reps

#2  This is 4 rounds.
      For Round 1, do A.
      For Round 2, do A and B.
      For Round 3, do A, B and C.
      For Round 4, do A, B, C and D.

      A) Seated DB Shoulder Press - 12 reps
      B) BB Row - 16 reps
      C) Hand Release Pushup - 24 reps
      D) Prisoner Squat - 48 reps

      Rest one minute between rounds.