7/28/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Row - 12 reps
      Standing Shoulder Press - 12 reps
      Back Squat - 12 reps

#1  This is continuous work.

      Pullup      1-2-3-4-5-6-7-8-9-10 reps
      DB Thruster    10-9-8-7-6-5-4-3-2-1 rep

      Do 1 pullup, then 10 thrusters, then 2 pullups, then 9 thrusters, etc.

#2  Cable Row      5 sets x 8 reps

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

#3  In 10 minutes, do as many quality rounds as you can of:

      BB Row - 5 reps
      Toes to Bar - 10 reps
      DB Reverse Fly - 15 reps
      Double Under - 20 reps