Warmup - Do one round of:
Air Squat - 15 reps
Pushup - 15 reps (not hand release)
Kettlebell Deadlift - 15 reps
Unweighted BB Clean Grip Row - 15 reps
Unweighted BB Back Squat - 15 reps
#1 Cable Row
On the minute, for 10 minutes, do 5 reps.
Use the same weight for all 10 sets.
#2 Do 2 rounds of:
Pullup - 15 reps
Plate Pull - 40 feet
BB Row - 15 reps
Prisoner Squat - 40 reps
Seated DB Shoulder Press - 15 reps
Rest 2 minutes between rounds.
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