11/25/14

Warmup - With an unweighted BB, do 1 round of:
      Row - 20 reps
      Back Squat - 15 reps
      Standing Shoulder Press - 10 reps

#1  BB Row - 3 reps per set.  Start with a comfortable weight and do 3 reps.
      Add weight by feel each set and work up to a 3 Rep Max.  Rest between sets.

#2  In 9 minutes, do as many quality rounds as you can of:

      BB Thruster - 6 reps with a 2 second PAUSE at the TOP of each rep
      Strict Weighted Pullup - 6 reps
      Hand Release Pushup - 18 reps
      Cable Row - 18 reps