12/20/16

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

#1  Cable Row - This is 3 sets.
      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.

#2  This is 2 rounds.  For each exercise, do as many reps, or go as far as you can,
      in 60 seconds, then rest 60 seconds, then move on to the next exercise.  Rest
      between rounds is also 60 seconds.  
      
      Tire Pull with 100 lbs in the tire
      BB Waiter's Walk
      Burpee Pullup 
      DB Row (30 seconds per side)
      Goblet Squat