6/5/15

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 12 reps
      Front Squat - 12 reps
      Clean Grip Row - 12 reps

#1  BB Row
      All sets are 3 reps.  Start with a lighter weight.  Work up to a 3 Rep Max.

#2  This is continuous work.

      Pullup                 1-2-3-4-5-6-7-8-9-10 reps
      DB Thruster      10-9-8-7-6-5-4-3-2-1 rep

      Do 1 pullup, then 10 thrusters, then 2 pullups, then 9 thrusters, etc.