6/23/16

Warmup - Do 1 round of:
      Air Squat - 20 reps
      Kettlebell Deadlift - 20 reps
      DB Reverse Fly - 20 reps (light weight)

#1  Cable Row
      Set 1 - 12 reps
      Set 2 - ADD 20 lbs and go to failure
      Set 3 - SUBTRACT 20 lbs from Set 1 and go to failure

#2  Do one round of:

      Pullup - 20 reps
      Double Under - 80 reps
      REST 1 minute
      BB Shrug - 20 reps
      Prisoner Squat - 60 reps
      REST 1 minute
      Hand Release Pushup - 20 reps
      American Kettlebell Swing - 40 reps
      REST 1 minute
      Burpee - 20 reps
      Plank - 1 minute (elbows and toes)