10/26/18

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

#1  Seated DB Shoulder Press - 5 sets x 12 reps
      Start light, then try to add weight each set.

#2  Do 3 rounds of:
      0:00 - Burpee Pullup - 10 reps, then Standing BB Shoulder Press - 8 reps
      2:00 - Air Squat - 25 reps, then Plate Pull - 80 feet
      4:00 - Cable Row - 20 reps, then DB Lateral Raise - 20 reps

      Round 2 starts at 7:00.  Round 3 starts at 14:00.

#3  Standing BB Bicep Curl - 5 sets x 12 reps
      Start light, then try to add weight each set.