7/21/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps (see video from 7/16)
      Seated DB Shoulder Press - 12 reps (light weight)
      Unweighted BB Back Squat - 12 reps

#1  BB Back Squat - 4 sets x 10 reps at 70% of 1RM

#2  DB Incline Bench Press - 6 sets x 10 reps
      Same weight all 6 sets.

#3  In 15 minutes, do as many rounds as you can of:
      Plate Pull - 80 feet
      REST 40 seconds
      BB Thruster - 6 reps at 135 lbs with a 2 second PAUSE at the TOP of each rep
      REST 40 seconds
      One Arm BB Row - 12 reps each side (see video from 7/12)
      REST 40 seconds
      Plank - 1 minute (elbows and toes)
      REST 40 seconds
      Air Squat - 40 reps
      REST 40 seconds