6/1/18

Warmup - Do 2 rounds of:
      Pushup (1.5 REP) - 8 reps
      Cable Row - 10 reps (light weight)
      Air Squat - 12 reps

#1  Cable Row - 4 sets x 12 reps + 1 Negative
      Go heavy for all 4 sets.  For the negative reps,
      take 10 seconds to lower the last rep.

#2  Do one round of:
      BB Back Squat - 20 reps at 40% of 1RM
      Toes to Bar - 15 reps
      DB Incline Bench Press - 20 reps
      BB Row - 15 reps at 135 lbs
      Hand Release Pushup - 20 reps
      DB Reverse Fly - 15 reps
      Goblet Squat - 20 reps

      REST 2 minutes, then with a running clock, you have 
      3 minutes to run 300 meters, and then with the remaining
      time, do as many pullups as you can.