3/18/14

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Row - 10 reps
      Back Squat - 5 reps (with a 2 second PAUSE at the bottom of each rep)

#1  Start a timer.  You have 5 minutes to establish a 5 Rep Max for Strict Weighted Pullup.

#2  Do 2 rounds of:

      Double Under - 40 reps
      REST - 30 SECONDS
      BB Row - 20 reps
      REST - 30 SECONDS
      24" Box Jump - 20 reps
      REST - 30 SECONDS
      Cable Row - 20 reps

      Rest as needed between rounds.