6/5/16

Warmup - Do one round of:
      Air Squat - 25 reps
      Unweighted BB Row - 20 reps
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  Cable Row      5 sets x 8 reps
      Start with a weight you can easily manage for 8 reps.
      Try to add weight each set.

#2  Start a timer.
      At 0:00 - Prisoner Squat - 20 reps, then BB Row - 15 reps
      At 2:00 - Prisoner Squat - 22 reps, then BB Row - 13 reps
      At 4:00 - Prisoner Squat - 24 reps, then BB Row - 11 reps
      At 6:00 - Prisoner Squat - 26 reps, then BB Row - 9 reps
      At 8:00 - Prisoner Squat - 28 reps, then BB Row - 7 reps