6/13/18

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 10 reps
      Standing Shoulder Press - 10 reps
      Clean Grip Row - 10 reps

#1  This is 10 rounds of continuous work.
      Pullup                                           1-2-3-4-5-6-7-8-9-10 reps
      Standing DB Shoulder Press      10-9-8-7-6-5-4-3-2-1 reps
      Air Squat                                      12 reps each round
  
      Round 1 is 1 pullup, 10 presses, and 12 squats.
      Round 2 is 2 pullups, 9 presses, and 12 squats, etc.

      Start a timer at the beginning of round 1, and then at 3:00,
      6:00, 9:00, etc., run 150 meters.  So you run every 3rd minute
      until you complete 10 rounds.  

#2  DB Row - 4 sets x 10 reps each side
      Same weight all 4 sets.  Pick a weight that is heavy but you 
      can still get all 10 reps each set.