2/10/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 6 reps
      Pushup (not hand release) - 9 reps
      Unweighted BB Back Squat - 12 reps

#1  Start a timer.
      At 0:00 - Goblet Squat - 11 reps, then BB Row - 19 reps
      At 2:00 - Goblet Squat - 13 reps, then BB Row - 17 reps
      At 4:00 - Goblet Squat - 15 reps, then BB Row - 15 reps
      At 6:00 - Goblet Squat - 17 reps, then BB Row - 13 reps
      At 8:00 - Goblet Squat - 19 reps, then BB Row - 11 reps

      Try to use the same weight for all sets of the BB Row.

#2  Cable Row      20-15-10 reps

      Go as heavy as you can on each set.  Rest between sets.