9/14/14

Warmup - Do 1 round of:
      Air Squat - 30 reps
      Cable Row - 15 reps (light weight)
      Unweighted BB Standing Shoulder Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  BB Clean Grip Deadlift      3 reps x 5 sets

      Do as many warmup sets and reps as you like.  The sets that count are at 90%
      of your clean 1RM, or above.  Try to add weight each set.
      Reset your starting position for every rep.  Not touch and go.
      Rest between sets.

#2 Start a timer.

At 0:00 - Goblet Squat - 15 reps, then BB Row - 15 reps
At 2:00 - Goblet Squat - 17 reps, then BB Row - 13 reps
At 4:00 - Goblet Squat - 19 reps, then BB Row - 11 reps
At 6:00 - Goblet Squat - 21 reps, then BB Row - 9 reps
At 8:00 - Goblet Squat - 23 reps, then BB Row - 7 reps