3/1/16

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 12 reps
      Standing Shoulder Press - 12 reps
      Clean Grip Row - 12 reps

#1  Strict Weighted Pullup
      6 sets x 4 reps
      Start with a weight you can easily manage.
      Add weight for sets 2 and 3.
      Then go as heavy as you can for sets 4, 5, and 6.

#2  Start a timer.
      At 0:00 - DB Thruster - 16 reps, then Cable Row - 16 reps
      At 2:00 - Goblet Squat - 18 reps, then Toes to Bar - 14 reps
      At 4:00 - DB Thruster - 20 reps, then Cable Row - 12 reps
      At 6:00 - Goblet Squat - 22 reps, then Toes to Bar - 10 reps
      At 8:00 - DB Thruster - 24 reps, then Cable Row -  8 reps