5/6/15

Warmup - At a comfortable pace, do 3 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Air Squat - 10 reps

#1  Cable Row
      1 set x 15 reps, 1 set x 10 reps, 1 set x 20 reps
      Go as heavy as you can for each set.

#2  Start a timer.
      At 0:00 - Double Under - 20 reps, then Pullup - 15 reps
      At 2:00 - Double Under - 22 reps, then Pullup - 13 reps
      At 4:00 - Double Under - 24 reps, then Pullup - 11 reps
      At 6:00 - Double Under - 26 reps, then Pullup - 9 reps
      At 8:00 - Double Under - 28 reps, then Pullup - 7 reps

      You can kip on the pullups.