Warmup - With an unweighted BB, do 2 rounds of:
Clean Grip Row - 10 reps
Standing Shoulder Press - 10 reps
Back Squat - 10 reps
#1 Cable Row - This is 3 sets.
Set 1 - 12 reps
Set 2 - ADD 20 lbs to Set 1's weight and do as many complete reps as you can
Set 3 - SUBTRACT 20 lbs from Set 1's weight and do as many complete reps
as you can
REST between sets.
#2 Start a timer.
At 0:00 - Do as many Strict Unweighted Pullups as you can in
45 seconds. These do not have to be unbroken. You can get on and
off the bar as many times as you like. Then, at 2:00, begin 2 rounds of:
2:00 - DB Row - 12 reps each side
3:00 - Medicine Ball Wall Balls - 15 reps
4:00 - BB Row - 12 reps
5:00 - Burpee - 15 reps
Round 2 starts at 7:00 with DB Row, then wall balls at 8:00,
rows at 9:00, and burpees at 10:00. You don't repeat the pullups.
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