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Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Goblet Squat - 12 reps (light weight)

#1  Pullup - do a set every minute on the minute. You pick the

number of reps for the first minute, then add one rep each minute.

So if you pick 7 reps for the first minute, you would do 8 reps the

second minute, 9 reps the third minute, etc.  The goal is to get 

through 8 sets.  You are done when you fail to get the required number

of reps before the start of the next minute, or you finish the 8 sets.  

#2  Continuous work.  Do one round of: 

BB Row - 25 reps at 135 lbs

Pushup - 50 reps

Air Squat - 75 reps

BB Curl - 25 reps

Burpee - 25 reps