10/10/17

Warmup - Do 2 rounds of:
      DB Row - 6 reps each side (light weight)
      Pushup (1.5 REP) - 9 reps
      Air Squat - 12 reps

#1  Cable Row + Negatives
      1 set x 12 reps + 1 Negative Rep
      1 set x 9 reps + 1 Negative Rep
      1 set x 6 reps + 1 Negative Rep
      1 set x 3 reps + 1 Negative Rep

      Add weight each set.  Take 10 seconds to lower the weight
      on the negative reps.

#2  This is 8 rounds of continuous work.
      Pullup                                                            6 reps
      Tire Flip Jump Through                              2 reps
      Air Squat                                                       15-14-13-12-11-10-9-8 reps
      Seated Alternating DB Shoulder Press       1-2-3-4-5-6-7-8 reps each side    

      So round 1 is 6 pullups, 2 tire flip jump throughs, 15 air squats, and
      1 seated alternating shoulder press.
      Round 2, is 6 pullups, 2 tire flip jump throughs, 14 air squats, and 
      2 seated alternating shoulder press, etc.