4/23/14

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

#1  BB Row      5 sets x 5 reps

      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 3 reps of BB clean grip deadlift (heavy but perfect).
      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.