Warmup - Do 1 round of:
Air Squat - 25 reps
DB Reverse Fly - 20 reps (light weight)
Unweighted BB Back Squat - 15 reps
Unweighted BB Clean Grip Row - 10 reps
#1 Strict Weighted Pullup
All sets are 5 reps. Start with a light weight. Add weight each set until you
hit a 5 Rep Max.
#2 This is 3 rounds. Start a timer. Round 1 looks like this:
0:00 - Cable Row (as many quality reps as you can in 60 seconds)
1:00 - Prisoner Squat (as many quality reps as you can in 60 seconds)
2:00 - Sledgehammer VS Tire (vertical swing) - 30 seconds per side
3:00 - REST
Round 2 starts at 4:00. Round 3 starts at 8:00
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