11/26/15

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  Cable Row - This is 2 sets.  Both sets are the same.  One set looks like this:
      The goal is 8 reps, but do as many complete reps as you can, and then do 
      2 partial reps.  Work hard on the partial reps.  Then immediately decrease
      the weight and go for 4 complete reps.  But again do as many complete
      reps as you can, then 2 more partial reps.  REST between sets.  

#2  Start a timer.  This is 3 rounds.  Round 1 looks like this:
      0:00 - Strict Unweighted Pullup - 20 seconds 
      1:00 - Double Under - 30 seconds
      2:00 - DB Row - 40 seconds (20 seconds per side)
      3:00 - 24" Box Jump - 50 seconds

      Round 2 starts at 4:00.  Round 3 starts at 8:00.
      For each exercise, do as many quality reps as you can in the specified time.