3/31/15

Warmup - Do 1 round of:
      Air Squat - 25 reps
      DB Reverse Fly - 20 reps
      Unweighted BB Squat - 15 reps
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 5 reps with a 5 sec PAUSE at the bottom

#1  BB 3-Position Deadlift
      1 set x 6 reps, 2 sets x 4 reps, 3 sets x 2 reps

      For each rep, PAUSE for 1 second when the bar first breaks contact with
      the floor, then PAUSE for 1 second just above the knee, then stand all
      the way up with the bar.  Normal tempo on the way down to the floor.
      Reset your starting position for each rep.  Start with a light weight then
      add weight by feel. 

#2  Cable Row
      Strict Pullup
      Prisoner Squat
      Cable Row
      Strict Pullup
      Burpee

      For each exercise, do as many quality reps as you can in 60 seconds, then
      REST for 60 seconds, then move on to the next exercise.  This is 6 total
      minutes of work.