8/3/14

Warmup - Do 1 round of:
      Air Squat - 20 reps
      Unweighted BB Back Squat - 5 reps with a 5 sec PAUSE at the bottom of each rep
      Unweighted BB Push Press - 10 reps (lock out at the top of each rep)
      Unweighted BB Front Squat - 5 reps with a 5 sec PAUSE at the bottom of each rep
      Cable Row - 20 reps (light weight)

#1  BB Row      1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps, 1 set x 15 reps

      Go as heavy as you can for each set.  Rest between sets.

#2  In 9 minutes, do as many quality rounds as you can of:

      BB Deadlift - 3 reps at 100% of clean 1RM
      BB Rack Press - 5 reps
      Pullup - 7 reps
      Burpee - 9 reps