9/23/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      Pushup - 12 reps (not hand release)
      Air Squat - 12 reps

#1  Do 5 rounds of:
      EZ Curl Bar Nosebreaker      14-12-10-8-6 reps (add weight each round)
      Cable Row                               10-12-14-16-18 reps (same weight each round)
      REST between rounds.

      Round 1 is 14 Nosebreakers and 10 Rows.
      Round 2 is 12 Nosebreakers and 12 Rows, etc.  

#2  Start a timer.
      EVEN minutes, do 7 reps of Seated DB Shoulder Press and 7 Pullups
      ODD minutes, do Burpees

      You are done with #2 when you complete 50 Burpees.