11/17/19

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      DB Bench Press - 12 reps (light weight)
      Air Squat - 12 reps

#1  BB Clean Grip Row - 5 sets x 6 reps
      Start light, then try to add weight each set.
      Finish heavier than 11/11/19.

#2  This is 6 rounds.
      Round 1 - Do A, B, C, D, E and F
      Round 2 - Do A, B, C, D and E
      Round 3 - Do A, B, C and D
      Round 4 - Do A, B and C
      Round 5 - Do A and B
      Round 6 - Do A

      A) 18" DB Step Up - 10 reps (5 reps each side)
      B) Inverted Row - 12 reps
      C) Hand Release Pushup - 15 reps
      D) Goblet Squat - 20 reps
      E) DB Row - 30 reps (9 reps left, 9 reps right, 6 reps left, 6 reps right)
      F) Run 400 meters

      Rest one minute between rounds.