1/15/19

Warmup - Do 2 rounds of:
      Pullup - 6 reps
      Unweighted BB Standing Shoulder Press - 9 reps
      Unweighted BB Back Squat - 12 reps

#1  Clean Grip BB Row - 5 sets x 10 reps
      Same weight all 5 sets.  Pick a weight that is challenging
      but you can get all 10 reps every set.

#2  Start a timer.  Do 3 rounds of:
      0:00 - Air Squat - 24 reps
      1:00 - DB Row - 18 reps (9 reps each side, heavy)
      2:00 - Burpee - 12 reps
      3:00 - Standing BB Curl - 12 reps
      4:00 - DB Reverse Fly - 12 reps

      Round 2 starts at 5:00.  Round 3 starts at 10:00.