6/16/18

Warmup - Do 2 rounds of:
      Pushup - 10 reps (not hand release)
      Cable Row - 10 reps (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps
      Air Squat - 10 reps

#1  BB Push Press
      Work up to a heavy set of 3 reps.
      Then take off 15% and do 2 sets x 5 reps

#2  This is continuous work.
      In 10 minutes, do as many rounds as you can of:
      18" Squat Box Jump - 5 reps (full depth squat each rep)
      BB Row - 5 reps at 155 lbs
      Seated DB Shoulder Press - 10 reps
      DB Hammer Curl - 10 reps (both arms at same time)
      DB Reverse Fly - 10 reps
      Plate Front Raise - 10 reps

      For the hammer curls, palms are facing each other through
      the entire range of motion.