1/13/17

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      Unweighted BB Clean Grip Row - 15 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Front Squat - 5 reps


#1  Cable Row
      All sets are 12 reps.
      Set 1 should be somewhat heavy but you can get 12 reps.  Then each set
      after that, add 20 lbs and do 12 reps again.  Keep going until you fail to get
      12 complete reps, or you complete 5 sets. 
      REST between sets.


#2  In any order, in any combination, do:
      DB Reverse Fly - 30 reps
      Plate Pull - 80 feet
      BB Row - 30 reps
      Air Squat - 80 reps
      BB Push Press - 30 reps


      You can break this into multiple rounds, change the order, do all the air squats first,
      whatever you like.  Just try to move quickly and get all the reps done.