7/16/14

Warmup - Do 1 round of:
      Air Squat - 25 reps
      DB Reverse Fly - 20 reps
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Behind the Neck Snatch Grip Push Press - 10 reps
      Unweighted BB Overhead Squat - 5 reps with a 5 sec PAUSE at bottom of each rep

#1  BB Row - Every minute, on the minute, do 6 reps.  Do a total of 10 sets.
     
      Try to stick with the same weight for all 10 sets.

#2  Do 3 rounds of:

      24" Box Jump 
      Cable Row
      Goblet Squat
      Pullup (kipping or strict)
     
      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 pullups.