11/14/15

Warmup - Do 2 rounds of:
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps

#1  Clean Grip BB Row      4 sets x 8 reps
      Start with a weight you can easily manage and then add weight each set.

#2  This is 2 rounds.  Round 1 looks like this:
      0:00 - Goblet Squat - 20 reps 
      1:00 - Cable Row - 20 reps
      2:00 - EZ Curl Bar Nosebreaker - 16 reps 
      3:00 - DB Row - 8 reps per side
      4:00 - Seated DB Shoulder Press - 12 reps
      5:00 - Toes to Bar - 12 reps

      Round 2 starts at 6 minutes.