9/17/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      DB Incline Bench Press - 12 reps (light weight)
      Air Squat - 12 reps

#1  Cable Row
      1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps
      Add weight each set.

#2  EZ Curl Bar Nosebreaker - 4 sets x 12 reps
      Stick with the same weight for all 4 sets.

#3  Do 3 rounds of:
      DB Thruster - 12 reps
      DB Reverse Fly - 12 reps
      Cable Pressdown - 12 reps
      24" Box Jump - 12 reps
      Seated DB Shoulder Press - 12 reps
      Double Under - 24 reps
      REST 2 minutes