8/9/18

Warmup - Do 2 rounds of:
      Pushup - 12 reps
      Unweighted BB Row - 10 reps
      Unweighted BB Back Squat - 8 reps
      Unweighted BB Standing Shoulder Press - 6 reps

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

#2  BB Row - 4 sets x 10 reps
      Same weight for all 4 sets.

#3  Tire Pull - 50 meters with 100 lbs in the tire, 
      then immediately begin 4 rounds of:
      Plank - 30 seconds
      Double Under - 24 reps
      Air Squat - 18 reps
      Cable Row - 12 reps
      Burpee - 6 reps