8/17/14

Warmup - Do 1 round of:
      Air Squat - 20 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 10 reps

#1  BB Back Squat - Do as many warmup reps and sets as you like.  The sets
      that count are:  
      8 reps at 72% of 1RM, 8 reps at 77%, 8 reps at 82%, 8 reps at 82% or heavier

      Rest between sets.

#2  Do 2 rounds of:

      Front Squat - 5 reps
      Pullup - 10 reps
      DB Thruster - 15 reps
      Hand Release Pushup - 20 reps
      Air Squat - 25 reps
      Double Under - 30 reps
      REST - 1 minute
      Double Under - 30 reps
      Air Squat - 25 reps
      Hand Release Pushup - 20 reps
      DB Thruster - 15 reps
      Pullup - 10 reps
      BB Front Squat - 5 reps

      Rest 3 minutes between rounds.