6/28/14

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps
      Air Squat - 12 reps
      Cable Row (light weight) - 12 reps

#1  Strict Weighted Pullup      6 sets x 6 reps

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

#2  Start a timer.

      At 0:00 - Prisoner Squat - 20 reps, then BB Row - 15 reps
      At 2:00 - Prisoner Squat - 22 reps, then BB Row - 13 reps
      At 4:00 - Prisoner Squat - 24 reps, then BB Row - 11 reps
      At 6:00 - Prisoner Squat - 26 reps, then BB Row - 9 reps
      At 8:00 - Prisoner Squat - 28 reps, then BB Row - 7 reps