Air Squat - 25 reps
DB Lateral Raise - 20 reps
BB Back Squat - 15 reps (unweighted BB)
Behind the Neck Standing BB Press - 10 reps (unweighted BB)
#1 BB Clean and Split Jerk 2-2-2-2-1-1-1 rep
For each rep, the liftoff (from the ground to just above the knee) is 3 seconds,
and then PAUSE for 3 seconds in the bottom position. See the video at the
bottom of this post. Rest between sets. Start with 50% of your Clean 1RM for
the first set, and then try to add weight each set.
#2 Every EVEN minute - 5 reps of BB Back Squat at 60% of your 1RM
Every ODD minute - Burpees
You are done when you complete 60 total burpees. You can break that down
however you want.
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