2/23/15

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

#1  Do 4 rounds of:

      BB Ground to Overhead - 5 reps
      BB Row - 10 reps
      Hand Release Pushup - 15 reps
      Goblet Squat - 20 reps

      This is continuous work.

#2  Strict Weighted Pullup

      5 sets x 3 reps

      Start with a weight that is easily manageable.  Try to add weight each set.
      Rest between sets.