12/23/19

Warmup - Do 2 rounds of:
      Kettlebell Deadlift - 10 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 10 reps
      DB Reverse Fly - 10 reps

#1  Do 5 rounds of:
      BB Row                                  15-12-9-6-3 reps
      EZ Curl Bar Nosebreaker    9 reps each round

      Start light and add weight for the rows.  
      Same weight each round for the nosebreakers.

#2  This is up to 4 rounds.
      0:00 - Double Kettlebell Front Squat - 12 reps
      1:00 - Pullup - 12 reps
      2:00 - Seated DB Shoulder Press - 12 reps
      3:00 - BB Ground to Overhead - 1 rep (135 lbs recommended)

      Add 2 reps to each exercise each round for round 2, 3, and 4.
      Round 2 is 14 squats, pullups, and presses, then 3 reps ground to overhead.
      Round 3 is 16 squats, pullups, and presses, then 5 reps ground to overhead
      Round 4 is 18 squats, pullups, and presses, then 7 reps ground to overhead
      
      You are done with #2 when you either finish all four rounds, or you fail to 
      complete the required number of reps before the start of the next minute.
      Round 2 starts at 4:00.  Round 3 starts at 8:00.  Round 4 starts at 12:00.