2/2/15

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps with a 2 second PAUSE at the bottom
      Behind the Neck Standing Shoulder Press - 10 reps
      Row - 15 reps

#1  BB Stand on the Band Deadlift      5-5-5-5 reps

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

#2  Every minute, on the minute, do 3 reps of BB Row
      Every minute, on the half-minute, do 6 Pullups

      It should look like this:
      0:00 - BB Row - 3 reps
      0:30 - pullup - 6 reps
      1:00 - BB Row - 3 reps
      1:30 - pullup - 6 reps
      ......continuing this pattern until you have completed 10 sets of each
      exercise.  Your last set will start at the 9:30 mark.  You can kip on
      the pullups.
      TRY TO USE A DIFFERENT GRIP FOR EACH SET OF PULLUPS.
      You can go wider, more narrow, overhand, underhand, alternating, or
      any other variation.