3/19/19

Warmup - Do one round of:
      Pushup (1.5 REP) - 12 reps
      Cable Row - 12 reps (light weight)
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Standing Shoulder Press - 12 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, then add weight each set.

#2  In 10 minutes, do as many rounds as you can of:
      Plate Front Raise                    7-8-9-10 reps...
      DB Reverse Fly                       7-8-9-10 reps...
      Air Squat                                 15 reps each round
      Seated DB Shoulder Press      7-8-9-10 reps...
      BB Row                                     7-8-9-10 reps...

      This is continuous work.  For every exercise except air squats,
      start at 7 reps for the first round and then add one rep each round.
      Air squats are 15 reps each round.