11/13/14

Warmup - Do 1 round of:
      Air Squat - 15 reps
      Unweighted BB Row - 15 reps
      Unweighted Standing BB Shoulder Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  BB Row - Every minute, on the minute, do 8 reps.
      Do 8 total sets.  Try to use the same weight for all 8 sets.

#2  In 10 minutes, do as many quality rounds as you can of:

      Strict Weighted Pullup - 6 reps
      Medicine Ball Wall Shots - 12 reps
      Cable Row - 18 reps
      Double Under - 24 reps

      (#2 is continuous work.)