3/12/14

Warmup - At a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  Clean Grip BB Deadlift      6 sets x 3 reps

      Normal tempo on the way up.  5 SECONDS to lower the weight each rep.  Not
      touch and go.  Reset your starting position every rep.  Start with a weight you
      can easily manage and then try to add weight each set.  Rest between sets.  

#2  Every minute, on the minute, do one set of BB Row, followed immediately by one
      set of burpees.  For the first minute, do 5 reps of BB Row and 5 burpees.  For the
      second minute, do 6 reps of BB Row and 6 burpees.  Continue adding one rep
      per minute to each exercise until you either fail to complete all reps before the start
      of the next minute, or you complete the round of 14 reps (10 rounds).

#3  Cable Row      15-20-25 reps

      This is 3 sets.  Rest between sets.
      Use the same weight for all 3 sets.