10/23/18

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps
      Air Squat - 10 reps

#1  Clean Grip Deadlift
      Work up to a heavy set of 6 reps (heavier than 10/17/18)
      No drop sets.

#2  Cable Row
      1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps
      Start light, then add weight each set.

#3  Start a timer.  This is 2 rounds.  Round 1 looks like this:
      0:00 - DB Thruster - 20 reps
      1:00 - Inverted Row - 20 reps
      2:00 - American Kettlebell Swing - 20 reps
      3:00 - Sledge VS Tire - 20 seconds each side
      4:00 - DB Bench Press - 20 reps

      Round 2 starts at 6:00.

#4  EZ Curl Bar Nosebreaker
      5 sets x 12 reps (same weight all 5 sets)