12/16/19

Warmup - Do 2 rounds of:
      DB Bench Press - 15 reps (light weight)
      DB Reverse Fly - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  BB Bench Press
      1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps, 1 set x 21 reps
      Try to add weight each set up to the set of 3 reps, then take off weight for
      the set of 21.  

#2  This is 6 rounds.
      Round 1 - Do A, B, C, D, E and F
      Round 2 - Do B, C, D, E and F
      Round 3 - Do C, D, E and F
      Round 4 - Do D, E and F
      Round 5 - Do E and F
      Round 6 - Do F

      A) Double Under - 60 reps
      B) Air Squat - 30 reps
      C) Hand Release Pushup - 20 reps
      D) Run 150 meters
      E) BB Row - 12 reps
      F) DB Thruster - 10 reps

      REST one minute between rounds.

#3  Do 3 rounds of:
      DB Incline Bench Press - 15 reps
      Standing DB Hammer Curls - 15 reps (both arms at same time)
      Same weight all 3 rounds.