1/10/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps
      Seated DB Shoulder Press - 10 reps (light weight)
      Air Squat - 10 reps

#1  Cable Row - 6 sets x 10 reps
      Same weight all 6 sets.
      Do a set every 2 minutes (0:00, 2:00, 4:00, 6:00, 8:00, 10:00).

#2  Do 4 rounds of:
      Run 200 meters
      Medicine Ball Wall Ball - 12 reps
      Inverted Row - 12 reps (legs straight, heels on bench)
      (continuous work)

#3  EZ Curl Bar Nosebreaker - 4 sets x 12 reps
      Same weight all 4 sets.