9/26/18

Warmup - Do 2 rounds of:
      Pullup - 6 reps
      Unweighted BB Standing Shoulder Press - 8 reps
      Air Squat - 10 reps

#1  Seated DB Shoulder Press - 4 sets x 10 reps
      Same weight all 4 sets.

#2  This is 3 rounds:
      Plate Pull                            40-60-80 feet
      Jump Squat                        15-30-45 seconds (as many reps as you can)
      Cable Row                          10-15-20 reps
      DB Incline Bench Press     10-15-20 reps
      REST                                   60-90-120 seconds
      DB Lateral Raise                10-15-20 reps

      Round 1 is Plate Pull-40 feet, Jump Squat-15 sec, Cable Row-10 reps,
      DB Incline-10 reps, REST 60 sec, DB Lateral Raise-10 reps

      Round 2 is Plate Pull-60 feet, Jump Squat-30 sec, Cable Row-15 reps,
      DB Incline-15 reps, REST 90 sec, DB Lateral Raise-15 reps

      Round 3 is Plate Pull 80 feet, Jump Squat-45 sec, Cable Row-20 reps,
      DB Incline-20 reps, REST 90 sec, DB Lateral Raise-20 reps

      REST as needed between rounds.