9/4/17

Warmup - Do 2 rounds of:
      Cable Row - 15 reps (light weight)
      Pushup - 15 reps (not hand release)
      Air squat - 15 reps

#1  BB Row
      4 sets x 8 reps at 65% of Clean 1RM

#2  Do 2 rounds of:
      Seated DB Shoulder Press - 10 reps
      BB Shrug - 15 reps
      Pullup - 15 reps
      Plank - 1 minute (elbows and toes)
      REST - 1 minute
      DB Row - 10 reps each side
      DB Lateral Raise - 15 reps
      DB Reverse Fly - 15 reps
      Burpee - As many reps as you can in one minute
      REST - 1 minute