7/10/14

Warmup - 1 set x 25 reps of Air Squat, then with an unweighted BB, do one round of:
      Back Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep

#1  Cable Row

      Set 1 - 20 reps
      Set 2 - ADD 20 lbs to the weight you used in Set 1, and go to failure
      Set 3 - ADD 20 lbs to the weight you used in Set 2, and go to failure

      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
      American Kettlebell Swing - 40 reps
      Burpee - 20 reps

      This is continuous work.