3/26/17

Warmup - Do one round of:
      Air Squat - 20 reps
      Unweighted BB Clean Grip Row - 20 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  Strict Weighted Pullup
      6 sets x 3 reps
      Use the same weight for all 6 sets.  Pick a weight that is challenging
      but allows you to get 3 reps for all 6 sets.

#2  This is 3 rounds.  Rest between rounds.
      Round 1:
      Plate Pull - 40 feet
      Jump Squat - 20 seconds, as many reps as you can (no barbell)
      Cable Row - 15 reps (use same weight all 3 rounds)
      REST - 60 seconds
      BB Row - 6 reps at 60% of Clean 1RM

      Round 2:
      Plate Pull - 60 feet
      Jump Squat - 40 seconds, as many reps as you can (no barbell)
      Cable Row - 20 reps (same weight all 3 rounds)
      REST - 60 seconds
      BB Row - 8 reps at 60% of Clean 1RM
      
      Round 3:
      Plate Pull - 80 feet
      Jump Squat - 60 seconds, as many reps as you can (no barbell)
      Cable Row - 25 reps (use same weight all 3 rounds)
      REST - 60 seconds
      BB Row - 10 reps at 60% of Clean 1RM