1/21/19

Warmup - Do one round of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Standing Shoulder Press - 12 reps

#1  Cable Row
      1 set x 20 reps
      1 set x 15 reps
      1 set x 10 reps
      3 sets x 5 reps
      Start light then add weight each set.

#2  This is 5 rounds:
      R1 - 0:00 - BB Row - 8 reps, then Medicine Ball Wall Ball - 16 reps
      R2 - 2:00 - BB Row - 10 reps, then Medicine Ball Wall Ball - 14 reps
      R3 - 4:00 - BB Row - 12 reps, then Medicine Ball Wall Ball - 12 reps
      R4 - 6:00 - BB Row - 14 reps, then Medicine Ball Wall Ball - 10 reps
      R5 - 8:00 - BB Row - 16 reps, then Medicine Ball Wall Ball - 8 reps

      Same weight for BB Row for all 5 rounds.