9/8/18

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      Pushup - 9 reps (not hand release)
      Goblet Squat - 12 reps (light weight)

#1  BB Row - 5 sets x 8 reps
      Same weight for all 5 sets.

#2  Seated DB Shoulder Press
      1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps
      Start light then try to add weight each set.

#3  Do 3 rounds of:
      Run 200 meters in less than 50 seconds
      DB Waiter's Walk - 50 meters (switch hands at 25 meters)
      Air Squat - 25 reps
      Reverse Bear Crawl - 25 meters
      DB Row - 10 reps each side
      REST 2 minutes