6/29/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 15 reps
      Unweighted BB Thruster - 10 reps

#1  Standing BB Shoulder Press - 10 sets x 3 reps
      Do a set every minute on the minute.
      Same weight for all 10 sets.

#2  Do 3 rounds of:
      Seated Alternating DB Shoulder Press - 5 reps
      Toes to Bar - 8 reps
      Pushup (not hand release) - 11 reps
      DB Row - 14 reps (7 reps each side)
      DB Lateral Raise - 17 reps
      Bodyweight Split Squat - 20 reps (10 reps each side)
      DB Farmer's Carry - 100 meters
      (continuous work)

      The split squat is just like a lunge, but you are not alternating
      sides or moving your feet each rep.  If you start with your left
      leg forward, for example, do all 10 reps with your left leg
      forward, then switch to right leg forward and do 10 more reps.