10/20/14

Warmup - Do 1 round of:
      Air Squat - 25 reps
      DB Reverse Fly - 20 reps
      Unweighted BB Squat - 15 reps
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 5 reps with a 5 sec PAUSE at the bottom of each rep

#1  BB Row - Every minute, on the minute, do 7 reps. 
      Do 7 total sets.  Try to stick with the same weight for all 7 sets.

#2  Cable Row - 60 seconds (As many quality reps as you can)
      REST - 60 seconds
      Strict Pullup - 60 seconds (As many quality reps as you can)
      REST - 60 seconds
      Run as far as you can in 60 seconds (on the 50 meter course)
      REST - 60 seconds
      Cable Row - 60 seconds (As many quality reps as you can)
      REST - 60 seconds
      Strict Pullup - 60 seconds (As many quality reps as you can)
      REST - 60 seconds
      Burpee - 60 seconds (As many quality reps as you can)