3/24/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Press - 5 reps
      Front Squat - 5 reps
      Clean Grip Row - 10 reps

#1  Cable Row      2 sets x 20 reps

      As heavy as you can.  Rest between sets.

#2  Do 5 rounds of:

      Pullup - 10 reps
      Burpee - 10 reps
      BB Row - 10 reps
      BB Push Press - 10 reps
      American Kettlebell Swing - 10 reps
      24" Box Jump - 10 reps

      This is continuous work.