10/20/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      Unweighted BB Standing Shoulder Press - 9 reps
      Unweighted BB Back Squat - 12 reps

#1  Seated DB Shoulder Press - 5 sets x 10 reps
      Start light, then try to add weight each set.

#2  In any order and any combination, do:
      Medicine Ball Wall Ball - 30 reps
      Pullup - 30 reps
      DB Lateral Raise - 30 reps
      BB Row - 30 reps at 135 lbs

      Work for 2 minutes, then rest 1 minute, work for 2 minutes, 
      rest 1 minute until you complete all reps.  

#3  Standing BB Bicep Curl - 5 sets x 10 reps
      Start light, then try to add weight each set.