7/24/17

Warmup - Do one round of:
      Air Squat - 25 reps
      Pushup - 20 reps (not hand release)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Thruster - 10 reps

#1  Cable Row
      1 set x 16 reps
      1 set x 12 reps
      3 sets x 8 reps

      Go as heavy as you can on each set.

#2  In 10 minutes, do as many rounds as you can of:
      Burpee Pullup - 10 reps
      Seated DB Shoulder Press - 10 reps
      BB Inverted Row - 10 reps
      Medicine Ball Wall Ball - 10 reps
      EZ Curl Bar Nosebreaker - 10 reps
      BB Shrug - 10 reps

      This is continuous work.