8/15/18

Warmup - Do 2 rounds of:
      DB Row - 9 reps each side (light weight)
      Seated DB Shoulder Press - 12 reps (light weight)
      Air Squat - 15 reps

#1  Standing BB Shoulder Press - 6 sets x 4 reps
      Set 1 is light.  Set 2 is moderate.
      Sets 3, 4, 5, and 6 are heavy.

#2  Cable Row
      1 set x 15 reps
      1 set x 10 reps (heavier than the set of 15)
      1 set x 5 reps (heavier than the set of 10)
      1 set x 20 reps ( same weight as the set of 15 reps)

#3  At the start of each minute, do 5 Burpees.
      When you are not doing burpees, in any order and any combination, do:
      BB Push Press - 15 reps
      BB Row - 25 reps
      Goblet Squat - 35 reps
      Double Under - 45 reps