4/24/16

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 9 reps
      Back Squat - 12 reps
      Clean grip Row - 15 reps

#1  Strict Weighted Pullup      5 sets x 6 reps
      Start with a weight you can easily manage for 6 reps.
      Add weight by feel.

#2  Do 2 rounds of:
      Plate Pull - 40 feet
      Air Squat - 35 reps
      Sledgehammer VS Tire - 30 seconds per side
      Cable Row- 25 reps
      Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
      BB Row - 15 reps
      18" Squat Box Jump - 10 reps
      BB Clean Grip Deadlift - 5 reps at 90% of clean 1RM

      Rest 2 minutes between rounds.