11/28/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 5 reps
      DB Lateral Raise - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps

#1  Cable Row - 3 sets
      Set 1 - 12 reps (heavy) - take off 20 lbs - 12 more reps
      Set 2 - 9 reps (heavy) - take off 20 lbs - 9 more reps
      Set 3 - 6 reps (heavy) - take off 20 lbs - 6 more reps

      Try to add weight each set.

#2  Do one round of:
      Burpee - 20 reps
      Plate Pull - 80 feet
      Inverted Row - 20 reps
      Air Squat - 50 reps
      DB Incline Bench Press - 20 reps
      American Kettlebell Swing - 30 reps
      Pullup - 20 reps