4/17/14

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

#1  Cable Row - This is 2 sets.  Both sets are the same.  ONE set looks like this:

      The goal is 8 reps, but do as many complete reps as you can, and then do
      2 partial reps.  Work hard on the partial reps!!  Then immediately decrease
      the weight and go for 4 complete reps.  But again do as many complete reps as
      you can, then 2 more partial reps.

      Rest between sets.

#2  Start a timer.

      At 0:00 - Goblet Squat - 15 reps, then BB Row - 15 reps
      At 2:00 - Goblet Squat - 17 reps, then BB Row - 13 reps
      At 4:00 - Goblet Squat - 19 reps, then BB Row - 11 reps
      At 6:00 - Goblet Squat - 21 reps, then BB Row - 9 reps
      At 8:00 - Goblet Squat - 23 reps, then BB Row - 7 reps