7/2/19

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Back Squat - 9 reps
      Unweighted BB Standing Shoulder Press - 6 reps 

#1  Cable Row - 4 sets x 15 reps
      Same weight all 4 sets.
      Sets begin at 0:00, 2:00, 4:00, and 6:00.

#2  Do one round of:
      American Kettlebell Swing - 20 reps
      18" Squat Box Jump - 30 seconds (as many reps as you can, full depth each rep)
      REST 60 seconds
      BB Shrug - 20 reps
      Air Squat - 40 reps
      REST 60 seconds
      Pullup - 20 reps
      Double Under - 50 reps
      REST 60 seconds
      Burpee - 20 reps
      Plank - 60 seconds (elbows and toes)

#3  Standing BB Curl - 4 sets x 6 reps
      Same weight all 4 sets.