10/2/14

Warmup - With an unweighted BB, do 2 rounds of:
      Row - 12 reps
      Standing Shoulder Press - 12 reps
      Back Squat - 12 reps

#1  Strict Weighted Pullup

      Take as many sets as you need to work up to a 5 Rep Max.  Then take 75% of
      that weight, and do 4 sets x 5 reps.  Rest between sets.  

#2  Do 2 rounds of:

      Cable Row - 20 reps
      Burpee Broad Jump - 25 meters
      Horizontal Sledgehammer - 20 reps per side
      DB Reverse Fly - 20 reps

      Rest 2 minutes between rounds.