2/12/17

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 10 reps
      Standing Shoulder Press - 10 reps
      Back Squat - 10 reps

#1  This is a maximum of 5 rounds.
      EVEN minutes - BB Clean Grip Deadlift - 3 reps at 110% of Clean 1RM
      ODD minutes   - Strict Unweighted Pullup

      For the pullups, you pick the number of reps for the first round.  You add
      one rep per round to the pullups.  So if you start with 10 reps for the first round,
      you do 11 reps for round 2, 12 reps for round 3, 13 reps for round 4, and 14 reps
      for round 5.  Try to pick a number that is challenging but allows you to get 
      through several rounds.  You are done when either you fail to complete the required
      number of pullups before the start of the next minute, or you complete 5 rounds.  

#2  Do 3 rounds of:
      0:00 - Cable Row - 20 seconds
      1:00 - Double Under - 30 seconds
      2:00 - DB Row - 40 seconds (20 seconds per side)
      3:00 - Air Squat - 50 seconds

      Round 2 starts at 4:00.  Round 3 starts at 8:00.
      For each exercise, do as many quality reps as you can in the specified time.