3/31/16

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 20 reps
      Unweighted BB Clean Grip Row - 15 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 5 reps

#1  Cable Row
      Set 1 - 12 reps
      Set 2 - ADD 20 lbs and go to failure
      Set 3 - SUBTRACT  20 lbs from the weight you used in set 1, and go to failure
      Rest between sets.  

#2  In 12 minutes, with a partner, do as many rounds as you can of:
      Pullup - 30 reps
      Prisoner Squat - 60 reps
      BB Push Press - 30 reps
      Double Under - 60 reps

      Only one partner is working at a time.
      The number of reps is the total for both partners.
      Break up the reps however you like.