12/7/14

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

      Take as many sets as you need to work up to a 3 Rep Max.
      Rest between sets.

#2  This is three, 5-minute rounds, with one minute of rest between rounds.

      For each round, work continuously at:

      Handstand Pushup - 3 reps
      BB Row - 5 reps
      BB Thruster - 7 reps
      Toes To Bar - 9 reps
      Burpee - 11 reps

      Start back at Handstand Pushups to begin rounds 2 and 3.