5/11/14

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Push Press - 5 reps
      Back Squat - 10 reps
      Row - 15 reps

#1  Cable Row      2 sets x 15 reps

      Go as heavy as you can for each set.  Rest between sets.

#2  Do 1 round of:

      Pullup - 20 reps
      Plate Pull - 40 feet
      BB Row - 20 reps
      Prisoner Squat - 40 reps
      BB Push Press - 20 reps (be sure to lock out at the top of each rep)
      American Kettlebell Swing - 40 reps
      Burpee - 20 reps