12/30/17

Warmup - With an unweighted BB, do 2 rounds of:
      Back squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps

#1  BB Jerk (power or split)
      work up to a heavy set of 3 reps

#2  In 12 minutes, do as many rounds as you can of:
      DB Reverse Fly - 12 reps
      Seated DB Shoulder Press - 12 reps
      BB Shrug - 12 reps
      Cable Row - 12 reps
      DB Step Ups - 6 reps each side to an 18" box
      Run 200 meters

      This is continuous work.