7/1/18

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

#1  BB Row - 5 sets x 10 reps
      Stick with the same weight for all 5 sets.
      Pick a weight that is challenging but you can get all 10
      reps each set.

#2  This is 6 rounds.
      For Round 1 - Do A
      For Round 2 - Do A and B
      For Round 3 - Do A, B and C
      For Round 4 - Do A, B, C and D
      For Round 5 - Do A, B, C, D and E
      For Round 6 - Do A, B, C, D, E and F

      A) DB Row - 8 reps each side
      B) DB Thruster - 12 reps
      C) Cable Row - 15 reps
      D) American Kettlebell Swing - 20 reps
      E) Air Squat - 30 reps
      F) Double Under - 60 reps

      REST 1 minute between sets.