1/12/15

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Push Press - 5 reps
      Back Squat - 10 reps
      Clean Grip Row - 15 reps

#1  BB Row 

      Set 1 - 20 reps
      Set 2 - ADD 20 lbs and go to failure
      Set 3 - ADD 20 more lbs and to to failure

      Rest between sets.

#2  Do 5 rounds of:

      BB Ground to Overhead - 5 reps
      Burpee - 10 reps
      Cable Row - 15 reps
      Air Squat - 20 reps

      This is continuous work.