7/18/17

(I am out of town, so I am posting this workout early)
Warmup - Do 3 rounds of:
      Unweighted BB Row - 12 reps
      Pushup - 12 reps (not hand release)
      Air Squat - 12 reps

#1  Strict Weight Pullup
      1 set x 9 reps
      1 set x 6 reps
      4 sets x 3 reps

      Try to add weight each set.

#2  Start a timer.
      EVEN minutes - BB Clean Grip Deadlift - 3 reps at 100% of Clean 1RM
      ODD minutes - American Kettlebell Swing - 12 reps

      When you are not doing Deadlifts or Kettlebell Swings, do:
      Cable Row - 30 reps at 100 lbs
      Medicine Ball Wall Ball - 30 reps
      Plate Pull - 120 feet

      You can do the rows, wall balls, and plate pull in any order or combination.