7/23/16

Warmup - Do 2 rounds of:
      DB Incline - 15 reps (light weight)
      Cable Row - 15 reps (light weight)
      Air Squat - 15 reps

#1  BB Row
      4 sets x 10 reps at 60% of your Clean 1RM

#2  This is 2 rounds.  Round 1 looks like this:
      0:00 - Goblet Squat - 20 reps
      1:00 - BB Shrug - 20 reps
      2:00 - EZ Curl Bar Nosebreaker - 16 reps
      3:00 - Inverted Row - 16 reps
      4:00 - Seated DB Shoulder Press - 12 reps
      5:00 - Pullup - 12 reps

      Round 2 starts at 5:00.
      For the inverted row, you are face up, with your heels on a bench,
      and you are pulling up on a BB in a rack, (or rings).  Your body is
      roughly horizontal.  Keep your torso and legs in a straight line (don't
      let your hips/butt sag toward the ground).