5/18/16

Warmup - Do 1 round of:
      Air Squat - 25 reps
      DB Reverse Fly - 20 reps
      Unweighted BB Row - 15 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  Cable Row      5 sets x 10 reps
      Start with a weight you can easily manage.
      Try to add weight each set.

#2  This is 3 rounds.  Round 1 looks like this:
      0:00 - Goblet Squat (as many quality reps as you can in 60 sec)
      1:00 - Plank - 60 seconds (elbows and toes)
      2:00 - Burpee Pullup (as many quality reps as you can in 60 sec)
      3:00 - REST

      Round 2 starts at 4:00.  Round 3 starts at 8:00.