Warmup - With an unweighted BB, do 2 rounds of:
Clean Grip Row - 12 reps
Push Press - 12 reps
Back Squat - 12 reps
#1 Strict Weighted Pullup
1 set x 7 reps
1 set x 5 reps
3 sets x 3 reps
Try to add weight each set.
#2 Do 1 round of:
Cable Row - 25 reps
Plate Pull - 80 feet
BB Row - 25 reps
Double Under - 80 reps
Medicine Ball Wall Ball Shots - 25 reps to a 10' target
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