8/28/15

Warmup - At a comfortable place, with an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Back Squat - 12 reps
      Behind the Neck Clean Grip Push Press - 9 reps

#1  BB Row                   1-2-3-4-5-6-7-8-9-10 reps
      Prisoner Squat       10-9-8-7-6-5-4-3-2-1 rep

      Do 1 row, then 10 squats, then 2 rows, then 9 squats, etc.
      Continuous work.  Try to use the same weight for all reps of BB Row.

#2  Strict Weighted Pullup
      5 sets x 3 reps
      Start with a weight you can easily handle, then try to add weight each set.

#3  Do 1 round of:
      Sledgehammer VS Tire (vertical swing) - 1 minute (30 seconds per side)
      REST - 1 minute
      Cable Row - 1 minute (as many quality reps as you can)