5/23/14

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

#1  BB Clean Grip Deadlift

      1 set x 10 reps
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      1 set x 2 reps

      These can be touch and go, but don't bounce the weight at the bottom.  Smooth
      and controlled.  Start with a weight you can easily manage for the set of 10 reps, 
      then try to add weight each set after that.  Rest between sets.

#2  Do 3 rounds of:

      Cable Row
      Burpee
      Toes to Bar
      Goblet Squat

      Do as many quality reps of each exercise as you can in 45 seconds, then rest for 45
      seconds, then move on to the next exercise.  Your rest between rounds is the 45 
      seconds after goblet squats.