5/1/17

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Clean Grip Row - 12 reps
      Pushup (1.5 REP) - 9 reps

#1  Cable Row
      5 sets x 12 reps
      Use the same weight for all 5 sets.
      Sets begin at 0:00, 2:00, 4:00, 6:00, and 8:00.

#2  Run 800 meters in less than 3:45, then immediately begin:
      Pullup                  1-2-3-4-5-6-7-8-9-10 reps
      Goblet Squat       10-9-8-7-6-5-4-3-2-1 rep

      Do 1 pullup, then 10 goblet squats, then 2 pullups, then 9 goblet squats, etc.