9/21/15

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