8/5/14

Warmup - Do 1 round of:
      Air Squat - 25 reps
      DB Reverse Fly - 20 reps (light weight)
      Unweighted BB Thruster - 15 reps (be sure to lock out at the top of each rep)

#1  BB Back Squat 

      Do as many warmup sets and reps as you like.  The sets that count are:
      8 reps at 65% of back squat 1RM
      8 reps at 70% 
      8 reps at 75%
      8 reps at 80%

      Rest between sets.

#2  Start a timer and do 3 rounds of:

      Goblet Squat - as many quality reps as you can in 40 seconds
      REST - 20 seconds
      Hand Release Pushup - as many quality reps as you can in 40 seconds
      REST - 20 seconds
      24" Box Jump - as many quality reps as you can in 40 seconds
      REST - 20 seconds
      Cable Row - as many quality reps as you can in 40 seconds
      REST - 20 seconds