4/23/18

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      Unweighted BB Standing Shoulder Press - 8 reps
      Air Squat - 10 reps

#1  Standing DB Shoulder Press - 4 sets x 6 reps
      Same weight all 4 sets.

#2  This is 3 rounds:
      Plate Pull                              40-60-80 feet
      Jump Squat                          20-40-60 seconds (as many reps as you can)
      Hand Release Pushup         15-20-25 reps
      REST                                    60-90-120 seconds
      BB Push Press                      6-8-10 reps

      Round 1 - plate pull - 40 feet, jump squat - 20 sec, pushup - 15 reps,
      rest 60 seconds, push press - 6 reps

      Round 2 - plate pull - 60 feet, jump Squat - 40 sec, pushup - 20 reps,
      rest 90 seconds, push press - 8 reps

      Round 3 - plate pull - 80 feet, jump squat - 60 sec, pushup - 25 reps,
      rest 2 minutes, push press - 10 reps

      Rest as needed between rounds.