8/29/14

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 sets and reps as you like.  The sets that count
      are:

      8 reps at 70% of Back Squat 1RM
      7 reps at 75% 
      6 reps at 80%
      5 reps at 85%

      Rest between sets.  

#2  In 12 minutes, do as many quality rounds as you can of:

      BB Deadlift - 5 reps (heavy but perfect)
      Goblet Squat - 15 reps
      REST - 30 seconds
      BB Ground to Overhead - 5 reps 
      American Kettlebell Swing - 15 reps
      REST - 30 seconds  

      For the ground to overhead, get it from the floor to locked out overhead however
      you want, as long as you keep good posture.  Don't round your back!