12/1/14

Warmup - Do 2 sets x 20 Air Squats, then with an unweighted BB, do 2 rounds of:
      Row - 15 reps
      Standing Shoulder Press - 10 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep

#1  Cable Row

      1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps, 1 set x 20 reps

      Go as heavy as you can for each set.  Rest between sets.

#2  Do 2 rounds of:

      Strict Unweighted Pullup - 15 reps
      Plate Pull - 40 feet
      BB Row - 15 reps
      Air Squat - 40 reps
      BB Push Press - 20 reps

      Rest 2 minutes between rounds.