1/25/18

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps
      Pushup - 10 reps (not hand release)
      Cable Row - 15 reps (light weight)
      Pushup - 10 reps

#1  This is 6 rounds.
      DB Thruster            16-14-12-10-8-6 reps
      BB Row                    8 reps each round
      BB Rack Press         2-4-6-8-10-12 reps

      Round 1 is 16 thrusters, 8 rows, 2 rack presses.
      Round 2 is 14 thrusters, 8 rows, 4 rack presses, etc.
      Rest 1 minute between rounds.
      Use the same weight for rack press for all 6 rounds.

#2  Narrow Grip Bench Press (grip is shoulder width)
      5 sets x 5 reps
      Same weight for all 5 sets.  
      Pick a weight that is challenging but you can get all 
      5 reps every set.