12/11/19

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

#1  Clean Grip BB Row 
      1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps
      Start light.  Add weight each set.

#2  This is continuous work:
      DB Farmer's Walk - 100 meters, then immediately begin:
      Pullup      1-2-3-4-5-6-7-8-9-10 reps
      Burpee     10-9-8-7-6-5-4-3-2-1 rep
      (1 pullup, then 10 burpees, then 2 pullups, then 9 burpees, etc.)
      Then finish with DB Farmer's Walk - 100  meters