11/14/16

Warmup - Do one round of:
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Shoulder Press - 15 reps
      Unweighted BB Back Squat - 15 reps
      Pushup - 15 reps (not hand release)

#1  BB Row 
      3 x 12 reps
      Pick a weight that is challenging but you can get all 12 reps.
      Use the same weight for all 3 sets.  

#2  In 12 minutes, with a partner, do as many rounds as you can of:
      Pullup - 30 reps
      Prisoner Squat - 60 reps
      BB Push Press - 30 reps
      Double Under - 60 reps

      Only one partner is working at a time.
      The number of reps is the total for both partners.
      Break up the reps however you like.