10/14/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      Unweighted BB Standing Shoulder Press - 8 reps
      Unweighted BB Back Squat - 10 reps

#1  Standing BB Shoulder Press
      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps
      Start light and add weight each set.

#2  With a partner, alternate whole rounds of:
      Burpee - 7 reps
      BB Row - 7 reps at 135 lbs

      Each partner does 7 rounds.
      Partner A does 7 burpees and 7 rows, then
      Partner B does 7 burpees and 7 rows, etc.

#3  Standing BB Bicep Curl - 4 sets x 10 reps
      Same weight all 4 sets.