5/24/15

Warmup - At a comfortable pace, do 1 round of:
      Air Squat - 25 reps
      Cable Row - 20 reps (light weight)
      American Kettlebell Swing - 15 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps
      Unweighted BB Overhead Squat - 5 reps with a 3 second PAUSE at the bottom

#1  Strict Weighted Pullup
      6 sets x 2 reps
      Start with a lighter weight and then add weight by feel.
     
#2  Start a timer.
      On EVEN minutes, do 4 reps of BB Deadlift at 100% of clean 1RM
      On ODD minutes, do 12 reps of Squat Box Jumps (18" box)

      Do 10 total sets.  5 sets of deadlifts and 5 sets of squat box jumps