1/25/16

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 5 reps
      Front Squat - 10 reps
      Clean Grip Row - 15 reps

#1  Strict Weighted Pullup
      4 sets x 8 reps
      Try to use the same weight for all 4 sets.
      If you can't do strict weighted pullups, do strict unweighted.

#2  In 8 minutes, do as many quality rounds as you can.  
      This is continuous work, and the first round looks like this:
      BB Row - 4 reps
      24" Box Jump - 5 reps
      Toes to Bar - 6 reps
      Prisoner Squat - 7 reps

      For each round, add one rep to each exercise until you reach 8 minutes.
      So round 2 will be 5 rows, 6 box jumps, 7 toes to bar, and 8 prisoner squats.