12/18/17

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Push Press
      6 sets x 3 reps
      Start with a moderate weight and then try to add weight each set.

#2  This is 4 rounds.
      Burpee Pullup                                4-7-10-13 reps
      Plate Front Raise                           6-9-12-15 reps
      BB Inverted Row                           14-11-8-5 reps
      DB Seated Shoulder Press            16-13-10-7 reps

      Round 1 - 4 burpee pullups, 6 front raises, 14 rows, and 16 presses
      Round 2 - 7 burpee pullups, 9 front raises, 11 rows, and 13 presses
      Round 3 - 10 burpee pullups, 12 front raises, 8 rows, and 10 presses
      Round 4 - 13 burpee pullups, 15 front raises, 5 rows, and 7 presses

      Rest 2 minutes between rounds.