6/17/15

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Push Press - 5 reps
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Row - 5 reps

#1  Strict Weighted Pullup
      All sets are 3 reps.  Start with an easy weight, and then work up to a 3 Rep Max.
      Do as many sets as you need to hit a 3RM.  

#2  Start a timer.  This is 2 rounds.

      0:00 - Cable Row
      1:00 - DB Thruster
      2:00 - DB Row (20 seconds per side)
      3:00 - Double Under

      For each exercise, do as many quality reps as you can in 40 seconds.  Then rest
      for 20 seconds and move on to the next exercise.  Round 2 starts at 4 minutes.