6/29/20

Warmup - Do 2 rounds of:
      DB Row - 8 reps each side (light weight)
      DB Thruster - 12 reps (light weight)

#1  Standing BB Shoulder Press - work up to a heavy single
      Then take off 20% and do 3 sets x 3 reps.

#2  Standing BB Shoulder Press - 1 set x 20 reps
      Moderate weight.  Not a max set.

#3  In any order and any combination, do:
      BB Row - 40 reps at 115 lbs
      Burpee - 40 reps
      Overhead Bumper Plate Walk - 200 meters
      Run 400 meters
      (continuous work)