12/12/17

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  Standing BB Shoulder Press
      2 sets x 8 reps (both sets at the same weight)
      2 set x 5 reps (both sets at the same weight, heavier than the 8s)
      2 sets x 3 reps (both sets at the same weight, heavier than the 5s)

#2  This is 6 rounds of continuous work.
      Goblet Squat                          10-12-14-16-18-20 reps
      Toes to Bar                             12-10-8-6-4-2 reps
      Seated DB Shoulder Press     8 reps each round

      Round 1 is 10 goblet squats, 12 toes to bar, and 8 shoulder presses.
      Round 2 is 12 goblet squats, 10 toes to bar, and 8 shoulder presses.
      Round 3 is 14 goblet squats, 8 toes to bar, and 8 shoulder presses.  

      Rest 30 seconds between rounds.