1/23/14

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 10 reps
      Hand Release Pushup - 10 reps
      Cable Row (light weight) - 10 reps

#1  Cable Row - This is 2 sets.  Both sets are the same.  ONE set looks like this:

      Goal is 8 complete reps, but do as many complete reps as you can, and then
      do 2 partial reps.  Work hard on the partials!  Immediately decrease weight
      and go for 4 complete reps, but again do as many complete reps as you can,
      then 2 more partial reps.

      Rest between sets.

#2  BB Row - Do as many quality reps as you can in 2 minutes.  You pick the weight.
      I am going with 135 lbs.  You can set the bar down as many times as you need to
      during the 2 minutes.

#3  In 9 minutes, do as many rounds as you can of:

      DB Reverse Fly - 12 reps
      Toes to Bar - 9 reps
      Squat Box Jump (24" Box) - 6 reps
      REST - 30 seconds

      For the Squat Box Jump, for each rep, do a full squat as low as you can with
      good posture, and then drive up out of the squat, jumping onto the box.
      Remember to stand all the way up on the box every rep.