12/4/18

Warmup - Do 2 rounds of:
      DB Reverse Fly - 8 reps (light weight)
      DB Lateral Raise - 8 reps (light weight)
      Pushup - 12 reps (not hand release)
      Air Squat - 16 reps

#1  Do 7 rounds of:
      0:00 - Clean Grip Deadlift - 3 reps at 105% of Clean 1RM
      1:00 - Seated DB Shoulder Press - 7 reps

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.

#2  Do 3 rounds of:
      Plate Pull            80-60-40 feet
      Goblet Squat      15-20-25 reps
      Cable Row          25-20-15 reps
      REST                   60 seconds
      BB Row               5-10-15 reps (same weight all 3 rounds)

      REST between rounds.