10/21/16

Warmup - Do one round of:
      Air Squat - 20 reps
      Pushup - 20 reps (not hand release)
      Kettlebell Deadlift - 15 reps
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Clean Grip Row - 10 reps

#1  Strict Weighted Pullup
      6 sets x 2 reps
      Start with a weight that you know you can do for two reps.
      Then add weight by feel.

#2  Do one round of:
      Pushup to DB Row (one rep = pushup + row left arm + row right arm)
      Squat Jumps (no BB - you are doing air squats + jump at the top of each rep)
      Plate Overhead Walk (45 lbs)
      Cable Row
      Plate Pull
      Burpee Pullup

      For each exercise, do as many quality reps as you can in 60 seconds,
      then rest 60 seconds, then move on to the next exercise.