10/12/19

Warmup - Do 2 rounds of:
      DB Row - 6 reps each side (light weight)
      Seated DB Shoulder Press - 9 reps (light weight)
      Unweighted BB Back Squat - 12 reps

#1  Cable Row - 5 sets x 10 reps
      Do a set every 2 minutes (0:00, 2:00, 4:00, etc.)
      Stick with the same weight for all 5 sets.
      Pick a weight that is challenging but you can still get 10 reps every set.  

#2  This is 11 rounds of continuous work:
      Pullup                                1-2-3-4-5-6-7-8-9-10-11 reps
      Hand Release Pushup      13-12-11-10-9-8-7-6-5-4-3 reps
      Air Squat                           10 reps each round

      R1 - 1 pullup, 13 pushups, 10 air squats
      R2 - 2 pullups, 12 pushups, 10 air squats, etc.