10/17/18

Warmup - Do 2 rounds of:
      DB Reverse Fly - 8 reps
      Seated DB Shoulder Press - 10 reps (light weight)
      Air Squat - 12 reps

#1  BB Clean Grip Deadlift
      Work up to a heavy set of 10 reps.  No drop sets.
      Go heavier than 10/11/18.

#2  BB Row - 4 sets x 8 reps 
      Same weight all 4 sets.

#3  Do 4 rounds of:
      Run 200 meters
      Medicine Ball Wall Ball - 12 reps
      DB Row - 8 reps each side (heavy)
      (continuous work)

#4  EZ Curl Bar Nosebreaker - 4 sets x 12 reps