8/21/18

Warmup - Do 2 rounds of:
      Air Squat - 12 reps
      DB Reverse Fly - 12 reps (light weight)
      Pushup - 12 reps (not hand release)

#1  BB Row - 4 sets x 10 reps
      Same weight all 4 sets.

#2  Standing BB Shoulder Press
      Work up to a heavy set of 3 reps.
      Then take off 10% and do 2 more sets x 3 reps.

#3  Do 4 rounds of:
      Cable Row - 12 reps
      DB Lateral Raise - 12 reps
      Air Squat - 18 reps
      Bear Crawl - 80 feet

      Work for 3 minutes, then rest for 1 minute.  Work for 3 minutes, then
      rest for 1 minute, etc. until you finish the 4 rounds.  After each rest minute,
      just pick up where you left off.