BACK          4/10/13

#1  Standing Broad Jump - Best of 3 attempts

      Be thoroughly warmed up and then do some practice jumps at a low to moderate
      intensity before you start #1!!  From a stationary start, jump with both feet and land
      with both feet.  We will post our results.

#2  BB Clean Grip Deadlift      5-5-5-5 reps

      Slow and controlled, with perfect form.
      3 seconds on the way up, and 3 seconds on the way down.
      Start with 85% of your clean 1RM.  You can stay with that weight, or increase
     weight each set.  Don't go above 100% of your clean 1RM.

#3  Do 3 rounds of:

      Cable Row - 40 seconds
      REST - 20 seconds
      Burpee Pullup (w/ 3 pullups at the top of each burpee instead of just one) - 40 seconds
      REST - 20 seconds
      Goblet Squat - 40 seconds
      REST - 20 seconds

      The only rest between rounds is the 20 seconds after the goblet squat.  

      Results for the standing broad jump:
      Jason Bryant - 7' 9"
      Justin Slusher - 7' 8"