7/22/18

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  Seated DB Shoulder Press - 6 sets x 10 reps
      Start with a light weight for Set 1, then add weight by feel.

#2  DB Row - 6 sets x 10 reps
      Same weight all 6 sets.  

#3  Start a timer.  Every minute, on the minute, do 
      3 reps of Standing BB Shoulder Press.
      When you are not doing shoulder presses, do:
      American Kettlebell Swing - 20 reps
      BB Row - 20 reps at 135 lbs
      Burpee - 20 reps

      Do all the swings before you move on to the rows.  And do
      all the rows before you move on to the burpees.