9/2/14

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

#1  Cable Row

      1 set x 15 reps, 1 set x 10 reps, 1 set x 5 reps, 1 set x 20 reps

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

#2  Every EVEN minute, do a set of Strict Pullups
      Every ODD minute, do a set of Burpees

      It looks like this:
      0:00 - Strict Pullup - 8 reps
      1:00 - Burpee - 8 reps
      2:00 - Strict Pullup - 9 reps
      3:00 - Burpee - 9 reps
      4:00 - Strict Pullup - 10 reps
      5:00 - Burpee - 10 reps

      Continue adding 1 rep per minute to each exercise until either you fail to complete
      the required number of reps of either burpees or pullups before the start of the
      next minute, OR you complete the round of 15 reps.