12/15/17

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  Cable Row
      1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps, 2 sets x 8 reps
      Start somewhat light and add weight each set.

#2  Do 3 rounds of:
      0:00 - Air Squat - 24 reps
      1:00 - DB Row - 18 reps (9 reps each side)
      2:00 - EZ Curl Bar Nosebreaker - 12 reps
      3:00 - Toes to Bar - 12 reps
      4:00 - Burpee - 12 reps

      Round 2 starts at 5:00.  Round 3 starts at 10:00