4/18/16

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  Cable Row
      1 set x 20 reps
      1 set x 15 reps
      3 sets x 10 reps
      Try to add weight each set.

#2  This is 3 rounds.  The first round looks like this:
      0:00 - Prisoner Squat - 24 reps
      1:00 - DB Row - 20 reps (10 reps per side)
      2:00 - Goblet Squat - 16 reps
      3:00 - BB Row - 12 reps

      Round 2 starts at 4:00.  Round 3 starts at 8:00.