8/11/17

Warmup - Do 2 rounds of:
      Cable Row - 15 reps (light weight)
      DB Bench Press - 15 reps (light weight)
      Unweighted BB Back Squat - 15 reps

#1  Strict Weighted Pullup
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      3 sets x 2 reps

      Try to add weight each set.

#2  In 10 minutes, do as many rounds as you can of:
      Pushup to DB Row - 6 reps
      Unweighted BB Jump Squat - 9 reps
      BB Shrug - 12 reps
      EZ Curl Bar Nosebreaker - 15 reps
      Suicide with a 25 lb DB - 1 rep on the 50 meter course

      This is continuous work.
      For the Pushup to DB Row, starting in the pushup position with a DB
      in each hand, one rep is 1 pushup, then 1 row with the right hand, then
      1 row with the left hand.