8/27/18

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 10 reps
      Clean Grip Row - 10 reps
      Standing Shoulder Press - 10 reps

#1  Cable Row
      1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps
      Start light and then try to add weight each set.

#2  Standing DB Shoulder Press - 4 sets x 8 reps
      Set 1 is light.  Set 2 is moderate.  Sets 3 and 4 are heavy. 

#3  This is 2 rounds.
      Pullup - 15 reps
      Unweighted BB Jump Squat - 15 reps
      REST 1 minute
      Pushup - 20 reps (not hand release)
      Air Squat - 30 reps
      REST 1 minute
      DB Row - 10 reps each side (heavy)
      DB Lateral Raise - 15 reps
      REST 1 minute
      Burpee - 15 reps
      Plank - 60 seconds
      REST 1 minute