4/26/18

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      Seated DB Shoulder Press - 9 reps (light weight)
      Air Squat - 12 reps

#1  Cable Row
      1 set x 12 reps + 1 Negative Rep
      1 set x 9 reps + 1 Negative Rep
      2 sets x 6 reps + 1 Negative Rep

      Start with a moderate weight.  Try to add weight each set.
      For the Negative Reps, take 10 seconds to lower the weight.

#2  This is continuous work.
      Do 5 rounds of:
      BB Step Up - 5 reps each side at 95 lbs, to an 18" box
      BB Inverted Row - 10 reps
      Reverse Bear Crawl - 40 feet