7/10/18

Warmup - Do 2 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Air Squat - 15 reps

#1  DB Row - 4 sets x 10 reps
      Same weight all 4 sets.  Go heavy.

#2  Seated DB Shoulder Press - 4 sets x 10 reps
      Start light and then try to add weight each set.

#3  Do 5 rounds of:
      Plate Pull               40 feet each round
      Double Under        20 reps each round
      BB Row                  6-8-10-12-14 reps
      DB Thruster          14-12-10-8-6 reps

      For round 1, do 6 rows and 14 thrusters.
      For round 2, do 8 rows and 12 thrusters, etc.

      REST 1 minute between rounds.