8/10/16

Warmup - Do 2 rounds of:
      Air Squat - 25 reps
      Unweighted BB Row - 20 reps
      Pushup - 15 reps (not hand release)

#1  Strict Weighted Pullup
      5 sets x 5 reps
      This should be heavy, but you can get all 5 reps.
      Use the same weight for all 5 sets.

#2  This is 3 rounds.  Round 1 looks like this:
      0:00 - DB Row - 12 reps each side
      1:00 - DB Incline Bench Press - 16 reps
      2:00 - Cable Row - 20 reps
      3:00 - Goblet Squat - 24 reps

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