A. Six rounds for reps:
3 minutes FORWARD Jumprope, singles
3 minutes BACKWARD Jumprope, singles
*Compare to 05/12/2017.

B. Strength 101 @ 6PM:
5 sets. 3-5-minute rests between sets. Increase load. Slow and controlled.
Arnold Press x 12
Side Lateral Raise x 8
Upright Row x 8
Behind the Neck Press x 10
Bent Over Lateral Raise x 10
Front Dumbbell Raise, seated x 12, alt. arms
Shrugs x 20
*Compare to 12/05/2017.

Post total reps for part A and loads for part B to Members Area or comments.