11/8/16

Warmup - Do one round of:
      Pushup (1.5 REP) - 10 reps
      Cable Row - 20 reps (light weight)
      Air Squat - 30 reps 

#1  Strict Unweighted Pullup
      Start a timer.  At the start of each minute, do a set of strict unweighted pullups.
      You pick the number of reps for the first minute, then add one rep each minute
      until you fail to complete the required number of reps before the start of the 
      next minute, or you complete 8 rounds.  If you start with 5 reps, for example,
      you would be done when you complete the round of 12 reps.  

#2  This is 5 rounds.
      0:00 - Medicine Ball Wall Ball - 10 reps, Inverted Row - 10 reps
      2:00 - Medicine Ball Wall Ball - 12 reps, Inverted Row - 10 reps
      4:00 - Medicine Ball Wall Ball - 14 reps, Inverted Row - 10 reps
      6:00 - Medicine Ball Wall Ball - 16 reps, Inverted Row - 10 reps
      8:00 - Medicine Ball Wall Ball - 18 reps, Inverted Row - 10 reps

      For the Inverted Row, you are face up, with your heels on a bench, and you
      are pulling up on a BB in a rack (or rings).  Your body is roughly horizontal.
      Keep your torso and legs in a straight line (don't let your hips sag toward
      the ground).