12/14/16

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 12 reps
      Standing Shoulder Press - 12 reps
      Back Squat - 12 reps

#1  Strict Weighted Pullup
      Work up to a max set of 3 reps.
      Then take off 10 lbs and do 3 more sets x 3 reps.

#2  Start a timer.
      At 0:00 - Do as many Strict Unweighted Pullups as you can in 45 seconds.
      These do not have to be unbroken.  You can get on and off the bar as 
      many times as you like.  Then, at 2:00, begin 2 rounds of:
      2:00 - DB Row - 12 reps per side
      3:00 - Medicine Ball Wall Ball Shots - 15 reps
      4:00 - BB Row - 12 reps
      5:00 - Burpee - 15 reps

      Round 2 starts at 7:00 with DB Row, 8:00 with Wall Ball, 9:00 with BB Row,
      and 10:00 with Burpee.  You don't repeat the Pullups.