4/18/19

Warmup - Do one round of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 15 reps (light weight)
      DB Lateral Raise - 15 reps (light weight)
      Unweighted BB Back Squat - 15 reps

#1  Standing BB Shoulder Press 
      1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps
      First set is light, then try to add weight for sets 2 and 3.

#2  Do one round of:
      Air Squat - 50 reps
      Run - 300 meters
      American Kettlebell Swing - 25 reps
      Tire Pull - 50 meters with 50 lbs in the tire
      DB Thruster - 25 reps

#3  BB Romanian Deadlift - 3 sets x 10 reps (see video below)
      Go light.  Starting position is standing straight up holding a barbell
      with a clean grip.  Knees are slightly bent.  
      With a perfectly flat back, bend at the hips while
      keeping the barbell close to you.  Only go as low as you can with perfect 
      posture.  No rounding of the back.