2/11/15

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Front Squat - 12 reps
      Standing Shoulder Press - 9 reps

#1  Start a timer.  This is one round. 

      Goblet Squat
      DB Reverse Fly
      American Kettlebell Swing
      Air Squat
      Pullup (kipping or strict)

      For each exercise, do as many quality reps as you can in 60 seconds.
      Then move to the next exercise.  This is 5 total minutes.

#2  BB Clean Grip Row

      5 sets x 3 reps

      Start with a weight you can easily manage and then try to add weight each
      set.  Rest between sets.

#3  Cable Row

      Set 1 - 10 reps
      Set 2 - ADD 20 lbs to the weight you used in set 1 and go to failure
      Set 3 - SUBTRACT 20 lbs from the weight you used in set 1 and go to failure

      Rest between sets.