2/4/18

Warmup - Do one round of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps (light weight)
      DB Lateral Raise - 12 reps (light weight)
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Standing Shoulder Press - 12 reps

#1  BB Push Press
      5 sets x 5 reps
      Stick with the same weight for all 5 sets.
      Pick a weight that is challenging but you can get 5 reps every set.
      Do a set every 2 minutes (0:00, 2:00, 4:00, 6:00, and 8:00).

#2  This is up to 4 rounds.  Round 1 looks like this:
      0:00 - Double Kettlebell Front Squat - 12 reps
      1:00 - Pullup - 8 reps
      2:00 - BB Ground to Overhead - 1 rep
      3:00 - Seated DB Shoulder Press - 12 reps

      Round 2:
      4:00 - Double Kettlebell Front Squat - 14 reps
      5:00 - Pullup - 10 reps
      6:00 - BB Ground to Overhead - 3 reps
      7:00 - Seated DB Shoulder Press - 14 reps

      Round 3:
      8:00 - Double Kettlebell Front Squat - 16 reps
      9:00 - Pullup - 12 reps
      10:00 - BB Ground to Overhead - 5 reps
      11:00 - Seated DB Shoulder Press - 16 reps

      Round 4:
      12:00 - Double Kettlebell Front Squat - 18 reps
      13:00 - Pullup - 14 reps
      14:00 - BB Ground to Overhead - 7 reps
      15:00 - Seated DB Shoulder Press - 18 reps

      You are done when you either finish the 4 rounds, or you fail to
      finish all the reps of an exercise before the start of the next minute.

      For the Double Kettlebell Front Squat, you have a kettlebell in each
      hand, and they are racked across the back of your forearms.  Knuckles
      are touching or almost touching each other.  Elbows out wide.