9/27/15

Warmup - Do 2 rounds of:
      Cable Row - 15 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 15 reps

#1  BB Row
      4 sets x 8 reps
      Start with a weight you can easily manage, then try to add weight each set.

#2  This is 2 rounds.  Round 1 looks like this:
      Strict Unweighted Pullup - 60 seconds (as many quality reps as you can)
      REST - 60 seconds
      Goblet Squat - 60 seconds (as many quality reps as you can)
      REST - 60  seconds
      DB Row - 30 seconds per side (as many quality reps as you can)
      REST - 60 seconds
      Double Under - 60 seconds (as many quality reps as you can)
      REST - 60 seconds