10/15/16

Warmup - Do 2 rounds of:
      DB Row - 10 reps per side (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps

#2  Cable Row
      On the minute, for 8 minutes, do 8 reps.
      Use the same weight for all 8 sets.

#3  In 8 minutes, do as many rounds as you can.
      This is continuous work and the first round looks like this:
      Toes to Bar - 2 reps
      24" Box Jump - 3 reps
      BB Row - 4 reps
      Prisoner Squat - 5 reps

      For each round, add one rep to each exercise until you reach 8 minutes.
      So round 2 is 3 Toes to Bar, 4 Box Jumps, 5 BB Rows, and 6 Prisoner Squats.
      Round 3 is 4 Toes to Bar, 5 Box Jumps, 6 BB Rows, 7 Prisoner Squats, etc.