9/8/14

Warmup - Do 1 round of:
      Air Squat - 25 reps
      American Kettlebell Swing - 20 reps (light weight)
      DB Reverse Fly - 15 reps
      Unweighted BB Overhead Squat - 10 reps 

#1  Strict Weighted Pullup - Start a timer.  You have 10 minutes to hit a 5 Rep Max.
      (10 minutes is the time for the whole group)

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

      0:00 - BB Clean Grip Deadlift - 6 reps (heavy but perfect)
      1:00 - BB Clean Grip Row - 9 reps (heavy as you can)
      2:00 - Kipping Pullup - 12 reps
      3:00 - Cable Row - 15 reps
      4:00 - REST

      Round 2 starts at 5:00.  Round 3 starts at 10:00.