1/30/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  Strict Weighted Pullup - 5 sets x 5 reps

      Start with a weight you can easily manage and then add weight each set.
      Try to hit a 5 Rep Max by your 5th set.  Rest between sets.

#2  Do 5 rounds of:

      Cable Row - 10 reps
      American Kettlebell Swing - 10 reps
      BB Row - 10 reps
      BB Push Press - 10 reps
      Toes to Bar - 10 reps
      18" Squat Box Jump - 10 reps

      This is continuous work.