10/27/15

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Standing Shoulder Press - 10 reps
      Back Squat - 5 reps with a 3 second PAUSE at the bottom of each rep

#1  Strict Weighted Pullup
      5 sets x 6 reps
      Start with a weight you can easily manage and then try to add weight each set.

#2  Start a timer.
      0:00 - Med Ball Wall Shots - 15 reps, then BB Row - 15 reps
      2:00 - Med Ball Wall Shots - 17 reps, then BB Row - 13 reps
      4:00 - Med Ball Wall Shots - 19 reps, then BB Row - 11 reps
      6:00 - Med Ball Wall Shots - 21 reps, then BB Row -  9 reps
      8:00 - Med Ball Wall Shots - 23 reps, then BB Row -  7 reps