5/5/14

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      5 sets x 3 reps

      Normal tempo on the way up, then 5 seconds to lower the weight each rep.  Not 
      touch and go.  Reset your starting position every rep.  Start with 80% of your clean
      1RM, and then try to add weight each set.  Rest between sets.

#2  In 7 minutes, do as many rounds as you can of:

      BB Row      3, 6, 9, 12, 15 reps...
      Burpee        3, 6, 9, 12, 15 reps...

      Do 3 reps of BB Row, then 3 Burpees, then 6 reps of BB Row, then 6 Burpees, then
      9 reps of BB Row, then 9 Burpees, etc. until you reach 7 minutes.