9/15/16

Warmup - Do 1 round of:
      Air Squat - 25 reps
      American Kettlebell Swing - 20 reps (light weight)
      Unweighted BB Row - 15 reps
      Unweighted BB Overhead Squat - 10 reps

#1  This is one round.  Do as many quality reps as you can in 60 seconds
      of each exercise, then immediately move to the next exercise.
      So 60 seconds of thrusters, then 60 seconds of rows, etc.  
      DB Thruster 
      BB Row (135 lbs)
      24" Box Jump
      DB Incline Bench Press
      DB Reverse Fly
      Prisoner Squat 

#2  This is 4 rounds.
      For round 1, do 20 reps of cable row, then plate pull 40 feet.
      For round 2, do 15 reps of cable row, then plate pull 40 feet.
      For round 3, do 10 reps of cable row, then plate pull 40 feet.
      For round 4, do 5 reps of cable row, then plate pull 40 feet.

      Rest between rounds.
      For the cable row, add weight each round.