11/16/18

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 11/10/18)

#2  DB Row - 4 sets x 10 reps 
      Same weight all 4 sets.

#3  In any order and any combination, do:
      Goblet Squat - 30 reps
      Seated DB Shoulder Press - 30 reps
      Pullup - 30 reps
      Burpee - 30 reps
      Plank - 2 total minutes (elbows and toes)
      Run 300 meters
      DB Waiter's Walk - 100 meters

#4  EZ Curl Bar Nosebreaker - 4 sets x 10 reps
      Same weight all 4 sets.