11/2/15

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 10 reps
      Standing Shoulder Press - 10 reps
      Back Squat - 10 reps

#1  Cable Row
      1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps, 1 set x 24 reps
      Go as heavy as you can for each set.

#2  In 10 minutes, do as many quality rounds as you can of:
      Burpee Pullup
      BB Row 
      Wall Ball Wall Shots to a 10' target
      DB Incline Bench Press

      For the first round, do 6 reps per exercise. 
      For the second round, do 8 reps per exercise.
      For each round, add 2 reps to each exercise until you reach the 10 minute
      time limit.