8/4/16

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

#1  Do 4 rounds of:
      BB Row - 10 reps at 65% of clean 1RM
      EZ Curl Nosebreaker - 10 reps

      Rest between rounds.

#2  Every minute, on the minute, do 3 reps of BB Clean Grip DL (90% of clean 1RM).
      Every minute, on the half-minute, do 5 pullups.

      It should look like this:
      0:00 - Deadlift - 3 reps
      0:30 - Pullup - 5 reps
      1:00 - Deadlift - 3 reps
      1:30 - Pullup - 5 reps
      ...Continue this pattern until you have done 10 sets of each exercise.
      Your last set will start at 9 minutes and 30 seconds.  

      Try to use a different grip for each set of pullups.  You can go wider,
      more narrow, overhand, underhand, alternating, or any other variation.
      You can kip or do strict pullups, or some of both.