Warmup - Do 2 rounds of:
Unweighted BB Row - 10 reps
Unweighted Standing BB Shoulder Press - 10 reps
Air Squat - 10 reps
#1 Seated DB Shoulder Press - 4 sets x 8 reps
Set 1 is light. Set 2 is moderate.
Sets 3 and 4 are heavy.
#2 On EVEN minutes, do 6 reps of BB Row at 155 lbs.
On ODD minutes, do Burpees.
You are done with #2 when you complete 60 Burpees.
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