1/6/15

Warmup - At a comfortable pace, do 2 rounds of:
      Cable Row - 15 reps (light weight)
      Unweighted BB Back Squat - 15 reps

#1  Strict Weighted Pullup - Going for a 1 Rep Max here.

      Start with a weight you can easily manage, and then increase weight each set.

      Do 1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps, 1 set x 2 reps, and then as many
      sets of 1 rep as you need to reach a 1 Rep Max.  We will post results.

#2  Strict Unweighted Pullup - One set.  Go to failure.  We will post results.

#3  This is 4 rounds.

      R1 - BB Row - 15 reps
      
      R2 - BB Row - 15 reps
              Hand Release Pushup - 20 reps
      
      R3 - BB Row - 15 reps
              Hand Release Pushup - 20 reps
              American Kettlebell Swing - 30 reps
      
      R4 - BB Row - 15 reps
              Hand Release Pushup - 20 reps
              American Kettlebell Swing - 30 reps
              Prisoner Squat - 60 reps

      Rest 1 minute between rounds.