7/26/19

Warmup - Do 3 rounds of:
      Close Grip Pushup - 10 reps (tips of thumbs about 2" apart)
      DB Reverse Fly - 10 reps (light weight)
      Air Squat - 10 reps

#1  Cable Row - 8 sets x 8 reps
      Same weight for all 8 sets.
      Pick a weight that is challenging but you can get 8 reps every set.
      Sets begin every 2 minutes (0:00, 2:00, 4:00, etc.)

#2  In 10 minutes, do as many rounds as you can of:
      Inverted Row - 10 reps
      18" Squat Box Jump - 5 reps (full depth each rep)
      Plate Front Raise - 10 reps
      Double Under - 20 reps
      Run 100 meters
      (continuous work)