7/25/18

Warmup - Do 3 rounds of:
      Retract, Rotate, Press - 6 reps
      Standing DB Shoulder Press - 6 reps (light weight)
      Kettlebell Deadlift - 9 reps

#1  This is 2 rounds.  Round 1 looks like this:
      0:00 - DB Thruster - 15 reps
      1:00 - Sledgehammer VS Tire - 20 seconds each side
      2:00 - Close Grip Pushup - 15 reps (tips of thumbs about 2" apart)
      3:00 - Air Squat - 25 reps
      4:00 - BB Shrug - 20 reps
      5:00 - Weighted Plank - 30 seconds

      Round 2 starts at 6:00.  

#2  Do 5 rounds of:
      Pullup - 10 reps
      BB Push Press - 5 reps

      Rest between rounds.

#3  EZ Curl Bar Nosebreaker - 5 sets x 10 reps
      Same weight all 5 sets.