6/11/16

Warmup - Do 1 round of:
      Unweighted BB Row - 20 reps
      Air Squat - 20 reps
      DB Reverse Fly - 20 reps (light weight)

#1  Strict Weighted Pullup      4 sets x 4 reps
      Pick a weight that is challenging but you can get all 4 reps
      Use the same weight for all 4 sets.

#2  Start a timer.  This is 3 rounds.  Round 1 looks like this:
      0:00 - Double Under - 25 reps
      1:00 - Cable Row - 20 reps
      2:00 - Medicine Ball Wall Ball Shots - 15 reps to a 10' target
      3:00 - BB Clean Grip Deadlift - 5 reps at 100% of your clean 1RM

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