11/20/16

Warmup - Do one round of:
      Air Squat - 25 reps
      DB Reverse Fly - 20 reps
      Kettlebell Deadlift - 15 reps

#1  Cable Row
      Set 1 - 12 reps
      Set 2 - ADD 20 lbs and do as many complete reps as you can
      Set 3 - SUBTRACT 20 lbs from Set 1's weight and do as many 
                  complete reps as you can

      REST between sets.

#3  Do one round of:
      Pullup - 20 reps
      Plank - 90 seconds
      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
      Double Under - 80 reps