10/3/15

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Cable Row - 20 reps (light weight)
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Push Press - 10 reps

#1  Strict Weighted Pullup - 1 Rep Max
      Starting with a light weight and then, adding weight each set, do:
      1 set x 4 reps, 1 set x 3 reps, 1 set x 2 reps, then as many sets x 1 rep
      as you need to reach a 1RM.

#2  Strict Unweighted Pullup - One set.  Go to failure.

#3  This is 3 rounds.  Rest 2 minutes between rounds.

      Round 1:
      24" Box Jump - 14 reps
      Burpee - 4 reps
      Goblet Squat - 18 reps
      Burpee - 4 reps
      Cable Row - 22 reps
      Burpee - 4 reps

      Round 2:
      24"Box Jump - 12 reps
      Burpee - 6 reps
      Goblet Squat - 16 reps
      Burpee - 6 reps
      Cable Row - 20 reps
      Burpee - 6 reps

      Round 3:
      24" Box Jump - 10 reps
      Burpee - 8 reps
      Goblet Squat - 14 reps
      Burpee - 8 reps
      Cable Row - 18 reps
      Burpee - 8 reps