6/26/19

Warmup - Do one round of:
      Pushup - 15 reps (not hand release)
      Kettlebell Deadlift - 15 reps
      DB Reverse Fly - 12 reps
      Unweighted BB Back Squat - 9 reps
      Unweighted BB Clean Grip Row - 9 reps

#1  Cable Row
      1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps, 1 set x 20 reps
      Moderate weight for Set 1.  Add weight for set 2 and 3.
      Then for set 4, use the same weight as set 1.

#2  Do one round of:
      Unweighted BB Thruster - 20 reps
      BB Shrug - 20 reps
      Plate Pull - 80 feet
      Air Squat - 80 reps
      One Arm BB Row - 10 reps each side
      Hand Release Pushup - 20 reps

#3  Standing BB Curl - 4 sets x 8 reps
      Same weight for all 4 sets.