10/14/14

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Push Press - 5 reps
      Back Squat - 10 reps
      Row - 15 reps
#1  Cable Row

      Set 1 - 20 reps
      Set 2 - ADD 20 lbs and go to failure
      Set 3 - ADD 20 more lbs and go to failure

      Rest between sets.

#2 Do 1 round of:
     
      Pullup - 20 reps
      Plate Pull - 40 feet
      BB Row - 20 reps
      Prisoner Squat - 40 reps
      BB Push Press - 20 reps (be sure to lock out at the top of each rep)
      American Kettlebell Swing - 40 reps
      Burpee - 20 reps