8/3/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 5 reps
      Seated DB Shoulder Press - 10 reps (light weight)
      Air Squat - 10 reps

#1  BB Row - 3 sets x 12 reps
      Same weight for all 3 sets.

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

#3  In 8 minutes, do as many rounds as you can of:
      Pushup to DB Row - 5 reps
      Unweighted BB Squat Jump - 10 reps
      BB Shrug - 15 reps
      Sledgehammer VS Tire - 20 reps (10 swings each side)
      Double Under - 25 reps