12/19/14

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

#1  BB Row - all sets are 5 reps.  Start with a comfortable weight.  Add weight
      by feel each set and work up to a 5 Rep Max.  Rest between sets. 

#2  Every minute, on the minute, begin a set of strict pullups.  You pick the
      number of reps for the first minute.  Then add one rep per minute, until:
      A) you fail to complete the required number of pullups before the start of
      the next minute.

      -OR-
 
      B) you complete 8 rounds.  For example, if you start with 7 reps for the first
      minute, then you would be finished if you complete the round of 14 reps.
      Try to pick a number for the first minute, that allows you to get through
      at least 5 rounds, and hopefully all 8. 

#3  This is 2 rounds.  Round 1 looks like this:

      0:00 - Prisoner Squat - 25 reps
      1:00 - Double Under - As many quality reps as you can in 60 seconds
      2:00 - Plate Front Raise - 20 reps
      3:00 - Cable Row - As many quality reps as you can in 60 seconds
      4:00 - REST

      Round 2 starts at 5:00.