4/18/15

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

#1  BB Clean Grip Row

      5 sets x 3 reps
      Start with 65% of your clean 1RM.  Add weight by feel.
      Rest between sets. 

#2  Do 2 rounds of:

      Cable Row - 15 reps
      Plate Pull - 80 feet
      Strict Unweighted Pullup - 15 reps
      Double Under - 40 reps
      DB Reverse Fly - 15 reps

      Rest 2 minutes between rounds.