3/19/16

Warmup - Do 1 round of:
      Air Squat - 25 reps
      DB Reverse Fly - 20 reps
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  Strict Weighted Pullup      4 sets x 8 reps
      Do as many warmup reps and sets as you like.  Find a weight that
      is challenging and try to stick with that weight for all 4 sets.

#2  Do 5 rounds of:
      BB Step Up - 10 reps with 95 lbs to an 18" box (5 reps per leg)
      Burpee - 10 reps
      BB Row - 10 reps
      Med Ball Wall Ball Shots - 10 reps to a 10' target

      This is continuous work.