1/13/16

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  Start a timer.  You have 5 minutes to hit a max set of UNBROKEN
      double unders (unbroken just means how many reps you can do in
      a row without messing up).

#2  BB Row 
      With a partner, do 100 total reps.
      Take turns.  One partner is working, one is resting.  Break up the reps
      however you like.  Recommended weight is 135 lbs but you can go heavier
      or lighter.  If you are working by yourself, do 50 total reps, and try to make
      your work to rest ratio about 1:1.  

#3  This is 5 rounds.

      For Round 1, do E.
      For Round 2, do D and E.
      For Round 3, do C, D and E.
      For Round 4, do B, C, D and E.
      For Round 5, do A, B, C, D and E.

      Rest one minute between rounds.

      A) Prisoner Squat - 60 reps
      B) American Kettlebell Swing - 30 reps
      C) DB Reverse Fly - 20 reps
      D) Goblet Squat - 15 reps
      E) Pullup - 12 reps