5/17/14

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Row - 10 reps
      Standing Shoulder Press - 10 reps
      Back Squat - 10 reps

#1  Strict Weighted Pullup      6 sets x 5 reps

      Start with a weight you can easily manage and then try to add weight each set.
      Rest between sets.

#2  This is 3 rounds:

      24" Box Jump 
      Goblet Squat 
      Cable Row

      Round 1 - 15 box jumps, 15 squats, 15 rows
      Round 2 - 20 box jumps, 20 squats, 20 rows
      Round 3 - 25 box jumps, 25 squats, 25 rows

      Rest 1 minute between rounds.