12/31/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Row - 12 reps
      Standing Shoulder Press - 12 reps
      Back Squat - 12 reps

#1  Strict Weighted Pullup

      3 sets x 8 reps
      Try to add weight each set and see if you can hit an 8 Rep Max by your 3rd set.
      Rest between sets.

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

      Handstand Pushup - as many quality reps as you can in 20 seconds
      BB Row - 10 reps
      Standing BB Shoulder Press - 5 reps with 2 sec PAUSE at the TOP of each rep
      Toes to Bar - 10 reps
      Goblet Squat - 20 reps