1/7/20

Warmup - Do 2 rounds of:
      DB Bench Press - 10 reps (light weight)
      Banded Pull Apart - 15 reps
      Unweighted BB Behind the Neck Thruster - 5 reps

#1  Seated DB Shoulder Press - 5 sets x 6 reps
      Start light then add weight each set.  Finish heavier than 1/1/20.

#2  In any order and any combination do:
      24" Box Jump - 20 reps
      BB Row - 30 reps at 135 lbs
      Medicine Ball Wall Ball - 40 reps
      Double Under - 50 reps
      Plate Overhead Walk - 100 meters
      Run 400 meters
      (This is continuous work.)