12/24/17

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps (light weight)
      Pushup - 12 reps (not hand release)
      Air Squat - 12 reps

#1  Standing BB Shoulder Press
      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps
      Start with a weight you can easily get for 10 reps.  Then try to add weight
      each set after that.

#2  This is 2 rounds.  Round 1 looks like this:
      0:00 - DB Thruster - 15 reps
      1:00 - Double Under - 25 reps
      2:00 - Sledge VS Tire - 40 seconds (20 seconds each side)
      3:00 - Plate Pull - 60'
      4:00 - Prisoner Squat - 25 reps
      5:00 - BB Inverted Row - 15 reps

      Round 2 starts at 7:00.