11/3/17

Warmup - Do 2 rounds of:
      Unweighted BB Row - 10 reps
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 10 reps (light weight)
      Air Squat - 10 reps
      Pullup - 5 reps

#1  Strict Weighted Pullup
      5 sets x 6 reps
      Try to use the same weight for all 5 sets.
      Pick a weight that is challenging but you can still get
      all 6 reps each set.

#2  Do 9 rounds of:
      BB Thruster - 3 reps at 135 lbs (PAUSE 2 seconds at TOP of each rep)
      BB Row - 6 reps at 135 lbs

      Each round starts on the minute.  So round 1 starts at 0:00
      and round 9 starts at 8:00.