7/27/18

Warmup - Do 3 rounds of:
      Unweighted BB Back Squat - 10 reps
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 10 reps (light weight)

#1  BB Back Squat 
      Work up to a heavy set of 10 reps.
      Then take off 10% and do 2 more sets x 10 reps.

#2  DB Incline Bench Press - 4 sets x 8 reps each side
      Same weight for all 4 sets.

#3  This is 3 rounds.
      Medicine Ball Wall Ball - 10-15-20 reps
      Plate Pull - 40 - 60 - 80 feet
      Jump Squat - as many reps as you can in 20 seconds (full depth each rep)
      Cable Row - 15-20-25 reps

      REST between rounds.
      Round 1 is 10 wall balls, plate pull 40 feet, jump squat 20 sec, cable row 15 reps
      Round 2 is 15 wall balls, plate pull 60 feet, jump squat 20 sec, cable row 20 reps
      Round 3 is 20 wall balls, plate pull 80 feet, jump squat 20 sec, cable row 25 reps