3/19/15

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  Cable Row

      1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 21 reps

      Go as heavy as you can.  Rest between sets.

#2  This is 5 rounds.

      For Round 1, do A.
      For Round 2, do A and B.
      For Round 3, do A, B, and C.
      For Round 4, do A, B, C, and D.
      For Round 5, do A, B, C, D, and E.

      Rest one minute between rounds.

      A) Pullup - 10 reps
      B) DB Thruster - 12 reps
      C) American Kettlebell Swing - 15 reps
      D) DB Incline Bench Press - 20 reps
      E) BB Row - 30 reps