6/29/16

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Cable Row - 20 reps (light weight)
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Push Press - 10 reps

#1  Strict Weighted Pullup      5 sets x 3 reps
      Pick a weight that is heavy but you can get 3 reps.
      Use the same weight for all 5 sets.

#2  Start a timer. 
      At 0:00 - Goblet Squat - 15 reps, then BB Row - 15 reps
      At 2:00 - Goblet Squat - 17 reps, then BB Row - 13 reps
      At 4:00 - Goblet Squat - 19 reps, then BB Row - 11 reps
      At 6:00 - Goblet Squat - 21 reps, then BB Row - 9 reps
      At 8:00 - Goblet Squat - 23 reps, then BB Row - 7 reps