10/16/17

Warmup - Do 2 rounds of:
     Pushup - 10 reps (not hand release)
      DB Reverse Fly - 10 reps
      Unweighted BB Thruster - 10 reps

#1  Strict Weighted Pullup
      4 sets x 8 reps
      Try to stick with the same weight for all 4 sets.
      Pick a weight that is challenging but you can still
      complete all 8 reps.

#2  In 12 minutes, do as many rounds as you can of:
      DB Farmer's Walk - 100 meters
      Goblet Squat - 20 reps
      Cable Tricep Pressdown - 15 reps
      DB Row - 10 reps (5 reps each side, heavy as you can)
      BB Clean Grip Deadlift - 5 reps at 90% of Clean 1RM

      This is continuous work.