9/28/17

Warmup - Do one round of:
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Standing Shoulder Press - 9 reps 

#1  Cable Row
      1 set x 20 reps
      1 set x 15 reps
      1 set x 10 reps
      3 sets x 5 reps

      Try to add weight each set.  

#2  This is 5 rounds of continuous work.
      Clean Grip Deadlift      5-4-3-2-1 rep
      Double Under                50-40-30-20-10 reps
      BB Inverted Row          12 reps each round
      Burpee                           12 reps each round

      Load for deadlift is 100% of Clean 1RM
      For round 1, do 5 deadlifts, 50 double unders, 12 rows and 12 burpees.
      For round 2, do 4 deadlifts, 40 double unders, 12 rows and 12 burpees, etc.