8/20/18

Warmup - Do 2 rounds of:
      Pushup - 10 reps (not hand release)
      Air Squat - 10 reps
      Cable Row - 10 reps (light weight)
      Unweighted BB Front Squat - 10 reps

#1  BB Front Squat - Work up to a heavy set of 4 reps.
      Then take off 10% and do 3 more sets x 4 reps.

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

#3  Do 3 rounds of:
      Seated Alternating DB Shoulder Press - 8 reps each side
      DB Row - 8 reps each side (heavy)
      BB Shrug - 12 reps
      Weighted Plank - 45 seconds
      Medicine Ball Wall Ball - 8 reps
      Sledgehammer VS Tire - 8 reps each side
      Pullup - 12 reps
      Goblet Squat - as many reps as you can in 45 seconds
      REST 2 minutes between rounds.