4/12/15

Warmup - At a comfortable pace, do 1 round of:
      Air Squat - 25 reps
      Unweighted Clean Grip BB Row - 20 reps
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Push Press - 10 reps

#1  Cable Row

      1 set x 15 reps, 1 set x 10 reps, 3 sets x 5 reps
      Go as heavy as you can.  Rest between sets.

#2  Do 1 round of:

      Strict Unweighted Pullup - 25 reps
      Plate Pull - 80 feet
      BB Row - 25 reps
      Double Under - 80 reps
      BB Push Press - 25 reps

      It is fine to break up the exercises into multiple sets in order to complete
      all reps.