12/5/19

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

#1  Do 7 rounds of:
      0:00 - BB Row - 7 reps
      1:00 - Standing BB Shoulder Press - 7 reps

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.
      Stick with the same weight for all 7 rounds.

#2  In any order and any combination, do:
      Goblet Squat - 30 reps
      Seated DB Shoulder Press - 30 reps
      Cable Row - 30 reps
      Burpee - 30 reps
      Plank - 2 total minutes (elbows and toes)
      DB Waiter's Walk - 100 meters