9/20/14

Warmup - With an unweighted BB, do 1 round of:
       Row - 15 reps
       Standing Shoulder Press - 15 reps
       Back Squat - 15 reps

#1   Every minute, on the minute, begin a set of strict pullups. You pick the number of
       reps for the first minute. Then add one rep per minute, until:
       A) you fail to complete the required number of pullups before the start of
       the next minute.
       
       -OR-
     
       B) you complete 8 rounds. For example, if you start with 7 reps for the first minute,
       then you would be finished if you complete the round of 14 reps.
       Try to pick a number for the first minute, that allows you to get through at least 5
       rounds, and hopefully all 8.

#2  This is 3 rounds.  Round 1 looks like this:

      0:00 - Prisoner Squat - 20 reps
      1:00 - Plate Front Raise - 15 reps
      2:00 - Double Under - 20 reps
      3:00 - Pullup - 15 reps
      4:00 - REST

      Round 2 starts at 5 minutes.  Round 3 starts at 10 minutes.