9/11/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  Do 4 rounds of:
      Pullup - 12 reps
      EZ Curl Bar Nosebreaker - 12 reps
      Rest between rounds.  

#2  In 11 minutes, do as many rounds as you can of:
      BB Shrug - 12 reps
      Cable Pressdown - 12 reps
      BB Row - 8 reps
      Unweighted BB Reverse Lunge - 8 reps each side

      Work for 5 minutes, then rest 1 minute, then work for 5 minutes.
      After the 1 minute rest, just pick up where you left off.