11/10/18

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

#1  BB Clean Grip Deadlift
      Work up to a heavy set of 3 reps 
      (heavier than top weight from 11/4)

#2  Cable Row
      1 set x 15 reps
      1 set x 12 reps
      1 set x 9 reps
      2 sets x 6 reps
      Start light, then add weight each set.

#3  This is continuous work.  Do 4 rounds of:
      BB Inverted Row - 15 reps
      DB Thruster - 15 reps
      Run 300 meters

#4  Cable Pressdown - 5 sets x 12 reps
      Same weight for all 5 sets.