6/29/15

Warmup - Do 2 rounds of:
      Cable Row - 20 reps (light weight)
      Air Squat - 20 reps

#1  BB Deadlift - 5 sets x 3 reps
      Normal tempo on the way up, 5 seconds on the way down.
      The first set that counts is 90% of your clean 1RM and then
      add weight by feel. 

#2  Run 1000 meters, on the 50 meter course, in less than 4:45

#3  Every minute, on the minute, do one set of strict unweighted pullups.
      You pick the number of reps for the first minute.  Add one rep per minute.
      Try to pick a number for the first minute that allows you to get through
      at least five sets.  You are done when you fail to complete the total number
      of reps for that minute, or you get through 10 sets.  So, for example, if you
      start at 7 reps for the first minute, (8 reps for the 2nd minute, etc.) you are
      done when you fail, or if you complete the set of 16 reps.