8/16/19

Warmup - Do 2 rounds of:
      Cable Row - 10 reps (light weight)
      DB Lateral Raise - 10 reps (light weight)
      Air Squat - 10 reps

#1  Seated DB Shoulder Press - 6 sets x 6 reps
      Same weight all 6 sets.  Sets begin at 0:00, 2:00, 4:00, 6:00, 8:00, and 10:00.
      Pick a weight that is challenging but you can get all 6 reps each set.  

#2  This is 4 rounds.
      Burpee Pullup           5-8-11-14 reps
      Plate Front Raise      5-8-11-14 reps
      BB Row                     14-11-8-5 reps 
      BB Push Press          14-11-8-5 reps
      18" Bodyweight Step Up - 5 reps each side every round
      (continuous work)

      Round 1 is 5 burpee pullups, 5 front raises, 14 rows, and 14 push presses.
      Round 2 is 8 burpee pullups, 8 front raises, 11 rows, and 11 push presses.
      Round 3 is 11 burpee pullups, 11 front raises, 8 rows, and 8 push presses.
      Round 4 is 14 burpee pullups, 14 front raises, 5 rows, and 5 push presses.