10/5/18

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      Seated DB Shoulder Press - 9 reps (light weight)
      Air Squat - 12 reps
      
#1  BB Clean Grip Deadlift
      Work up to a heavy set of 10 reps (no drop sets)

#2  BB Row - 4 sets x 8 reps
      Add weight each set.

#3  Do 3 rounds of:
      BB Push Press - 5 reps
      Toes to Bar - 8 reps
      DB Lateral Raise - 11 reps
      DB Row - 14 reps (7 reps each side)
      Hand Release Pushup - 17 reps
      Air Squat - 20 reps
      DB Farmer's Walk - 100 meters
      (this is continuous work)

#4  EZ Curl Bar Nosebreaker - 3 sets x 12 reps