1/12/19

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  Seated DB Shoulder Press - 5 sets x 12 reps
      Same weight for all 5 sets.

#2  In any order and any combination, do:
      Burpee - 40 reps
      Cable Row - 40 reps at 100 lbs
      DB Lateral Raise - 40 reps
      Run 400 meters
      BB Waiter's Walk - 200 meters with 95 lbs
      Plank - 2 total minutes (elbows and toes)