3/6/14

Warmup - With an unweighted BB, do 3 rounds of:
      Clean Grip Row - 5 reps
      Front Squat - 5 reps
      Standing Press - 5 reps
      Back Squat - 5 reps

#1  BB Row      6 sets x 3 reps

      Start with a weight you can easily manage and then try to add weight each set.
      Rest between sets.

#2  Do 2 rounds of:

      BB Clean Grip Deadlift - 5 reps at 100% of clean 1RM
      Burpee - 10 reps
      DB Reverse Fly - 15 reps
      Jump Squat - 20 reps
      Cable Row - 25 reps
      Sledge VS Tire (Vertical Swing) - 30 seconds per side
      Plate Pull - 40 feet
      REST - 1 minute

      For the clean grip deadlift, reset your starting postion for every rep.
      Not touch and go.  Smooth and controlled.