7/4/18

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Seated DB Shoulder Press - 10 reps (light weight)
      Air Squat - 15 reps

#1  BB Push Press - Work up to a heavy set of 5 reps.
      Then take off 10% and do 2 more sets x 5 reps

#2  Start a timer.  This is 3 rounds.  Round 1 looks like this:
      0:00 - Close Grip Pushup - 15 reps (tips of thumbs about 2" apart)
      1:00 - DB Hammer Curl - 10 reps (both arms at the same time)
      2:00 - DB Lateral Raise - 15 reps
      3:00 - BB Row - 10 reps
      4:00 - BB Shrug - 15 reps
      5:00 - 18" Squat Box Jump - 10 reps (go full depth each rep)

      Round 2 starts at 6:00.  Round 3 starts at 12:00.