7/17/15

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 10 reps
      Front Squat - 10 reps
      Clean Grip Row - 20 reps

#1  Cable Row 
      1 set x 15 reps
      1 set x 12 reps
      1 set x 9 reps
      1 set x 21 reps

      Go as heavy as you can for each set.  

#2  Start a timer.  This is 3 rounds.  Round 1 looks like this:
      0:00 - Strict Unweighted Pullup - 20 seconds
      1:00 - Close Grip Pushup (tips of thumbs about 2" apart) - 30 seconds
      2:00 - DB Row - 40 seconds (20 sec per side)
      3:00 - 24" Box Jump - 50 seconds

      Round 2 starts at 4:00.  Round 3 starts at 8:00.
      For each exercise, do as many quality reps as you can in the specified time.