8/21/14

Warmup - At a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  Do 1 round of:

      Tire Pull - 50 meters (100 lbs in the tire)
      Double Suicide on the 50 meter course - 1 rep
      Double Under - 50 reps
      Cable Row - 1 minute of work (do as many quality reps as you can)

#2  Every EVEN minute, do 8 reps of BB Row
      Every ODD minute, do 8 reps of Unweighted BB Jump Squat

      Do 16 total sets (8 sets of rows and 8 sets of jump squat)
      Use the same weight for all sets of rows