8/28/20

Warmup - Do one round of:
DB Reverse Fly - 15 reps (light weight)
Pushup - 15 reps (not hand release)
Air Squat - 15 reps

#1  Seated DB Shoulder Press 
1 set x 18 reps, 1 set x 15 reps, 1 set x 12 reps
Start light for the set of 18.  Then add weight for the set of 15
and the set of 12.

#2  This is 3 rounds.  The first round looks like this:
0:00 - Goblet Squat - 24 reps
1:00 - Hand Release Pushup - 21 reps
2:00 - Pullup - 18 reps
3:00 - Burpee - 15 reps
4:00 - REST

Round 2 starts at 5:00.  Round 3 starts at 10:00.
SUBTRACT 3 reps from each exercise for rounds 2 and 3.
Round 2 is 21 goblet squats, 18 pushups, 15 pullups, and 12 burpees
Round 3 is 18 goblet squats, 15 pushups, 12 pullups, and 9 burpees