9/2/18

Warmup - Do 2 rounds of:
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps
      DB Reverse Fly - 10 reps (light weight)

#1  Do 4 rounds of:
      DB Row - 12 reps each side (heavy)
      DB Lateral Raise - 12 reps 
      REST between rounds.

#2  Start a timer.
      On EVEN minutes, run 100 meters in less than 20 seconds
      On ODD minutes, do 7 Burpees

      This is 14 total sets (7 sets of 100 meter run, 7 sets of burpees)