3/7/16

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

#1  BB Clean Grip Row
      5 sets x 8 reps at 70% of clean 1RM

#2  This is 3 rounds.  Before you start the 3 rounds, do 25 strict unweighted
      pullups.  You can break that up into as many sets as you like.  As soon as
      you finish the 25 pullups, begin 3 rounds of:
      Prisoner Squat - 20 reps
      DB Reverse Fly - 15 reps
      Toes to Bar - 10 reps
      BB Clean Grip Deadlift - 5 reps at 90% of clean 1RM
      This is continuous work.  

      Maintain good posture on the deadlifts.  Don't let your hips move first.
      Hips and shoulders should move together coming off the floor.