11/19/18

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 6 reps
      Back Squat - 9 reps
      Row - 12 reps

#1  BB Push Press - 6 sets x 5 reps
      Same weight for all 6 sets.
      Start a set every two minutes.
      (0:00, 2:00, 4:00, 6:00, 8:00, and 10:00)

#2  This is 5 rounds.  
      Seated DB Shoulder Press       3-6-9-12-15 reps
      BB Row                                     10 reps each round
      Goblet Squat                            15 reps each round
      Double Under                           20 reps each round
      (REST 1 minute between rounds)
      For the shoulder press, do 3 reps the first round, 6 reps the second round, etc.

#3  Standing DB Curl - 6 sets x 8 reps
      Same weight for all 6 sets.
      Start a set every two minutes.
      (0:00, 2:00, 4:00, 6:00, 8:00, and 10:00)