2/16/14

Warmup - At a comfortable pace, do 1 round of:
      Air Squat - 25 reps
      Cable Row (light weight) - 20 reps
      Unweighted BB Squat - 15 reps
      Unweighted BB Snatch Grip Push Press - 10 reps
      Unweighted BB Overhead Squat - 5 reps (5 second PAUSE at bottom of each rep)

#1  This is continuous work:

      BB Row      1-2-3-4-5-6-7-8-9 reps
      Burpee        9-8-7-6-5-4-3-2-1 rep

      Do 1 rep of BB Row, then 9 burpees, then 2 reps of BB Row, then 8 burpees, etc.

#2  Every minute, on the minute, do 3 reps of BB Deadlift (heavy but perfect technique).
      Every minute, on the half-minute, do 6 pullups.

      It should look like this:
      0:00 - Deadlift - 3 reps
      0:30 - Pullup - 6 reps
      1:00 - Deadlift - 3 reps
      1:30 - Pullup - 6 reps
      ......continuing this pattern until you have done 10 sets of each exercise.
      Your last set will start at 9 minutes and 30 seconds.

      Try to use a different grip for each set of pullups.  You can go wider, more
      narrow, overhand, underhand, alternating, or any other variation.  You can
      kip or do strict pullups, or some of both.