4/12/16

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

#1  BB Clean Grip Row      4 sets x 10 reps
      The weight should be challenging, but you can still get all 10 reps.
      Try to use the same weight for all 4 sets.

#2  This is 2 rounds.  Do as many quality reps as you can in one minute and
      then move on to the next exercise.  REST one minute between rounds.

      0:00 - Burpee
      1:00 - Cable Row 
      2:00 - Medicine Ball Wall Ball Shots to a 10' target
      3:00 - DB Row (30 seconds per side)
      4:00 - Air Squat 

      Round 2 starts at 6 minutes.