4/29/14

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Row - 8 reps
      Standing Shoulder Press - 8 reps
      Back Squat - 8 reps

#1  Every minute, on the minute, do 5 reps of strict weighted pullup.  Do 8 total sets.
      Try to stick with the same weight for all 8 sets.

#2  Do 8 rounds of:

      DB Reverse Fly - 20 seconds of work
      REST - 10 seconds

      Pace yourself.  Try to get about the same number of reps each round.

#3  Every minute, on the minute, run 100 meters in less than 20 seconds
      (on the 50 meter course).  Do 8 total reps.