7/8/19

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

#1  Cable Row - 5 sets x 12 reps
      Same weight for all 5 sets.  
      Go heavier than 7/2/19.
      Sets begin at 0:00, 2:00, 4:00, 6:00, and 8:00.

#2  This is 5 rounds.
      Round 1 - 0:00 - Burpee - 8 reps, Pullup - 8 reps, Medicine Ball Wall Ball - 8 reps
      Round 2 - 2:00 - Burpee - 10 reps, Pullup - 8 reps, Medicine Ball Wall Ball - 8 reps
      Round 3 - 4:00 - Burpee - 12 reps, Pullup - 8 reps, Medicine Ball Wall Ball - 8 reps
      Round 4 - 6:00 - Burpee - 14 reps, Pullup - 8 reps, Medicine Ball Wall Ball - 8 reps
      Round 5 - 8:00 - Burpee - 16 reps, Pullup - 8 reps, Medicine Ball Wall Ball - 8 reps

#3  Standing BB Curl - 6 sets x 4 reps
      Same weight for all 6 sets.
      Go heavier than 7/2/19.