3/19/20

Warmup - With an unweighted BB, do 2 rounds of:
      Row - 12 reps
      Standing Shoulder Press - 12 reps
      Back Squat - 12 reps

#1  Seated DB Shoulder Press - 4 sets x 10 reps
      Same weight all 4 sets. Go heavier than 3/13/20, but
      leave room to go up in weight again on 3/25/20.

#2  Start a timer.  In any order and any combination, do:
      BB Ground to Overhead - 8 reps (recommended weight is 135 lbs)
      24" Box Jump - 16 reps
      Inverted Row - 24 reps
      American Kettlebell Swing - 32 reps
      DB Lateral Raise - 40 reps

      At 3:00, 6:00, 9:00, etc. run 100 meters.
      Do not run at 0:00.  Get in 3 minutes of work before your first run.
      You are done when you complete all reps of ground to overhead, box jump,
      inverted row, kettlebell swing, and lateral raise.