2/12/16

Do 1 round of:
      Air Squat - 25 reps
      DB Reverse Fly - 20 reps
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 5 reps

#1  Strict Weighted Pullup      5 sets x 6 reps
      Start with a weight you can easily manage and then try to add 
      weight each set.

#2  This is 2 rounds.  For each exercise, do as many quality reps as you can
      in 40 seconds, then rest for 20 seconds, then move on to the next exercise.

      Cable Row
      Goblet Squat 
      Sledgehammer VS Tire (vertical swing) - 20 seconds per side
      Double Under
      Hand Release Pushup

      Rest between rounds is also 20 seconds.