11/1/14

Warmup - With an unweighted BB, do 2 rounds of:
      Row - 12 reps
      Push Press - 12 reps
      Back Squat - 12 reps

#1  Clean Grip Deadlift - Do as many warmup reps and sets as you like.
      The sets that count are at 85% of your clean 1RM or heavier. 

      3 reps x 5 sets

      Rest between sets.  Add weight by feel.  If you are rounding your back,
      the weight is too heavy!!!  We want perfect posture on all reps.  Reset your
      start position for every rep.  These are not touch and go.

#2  This is one round:

      Cable Row
      Goblet Squat
      Sledgehammer VS Tire (vertical swing)
      Burpee

      For each exercise, do as many quality reps as you can in 90 seconds,
      rest for 60 seconds, then move on to the next exercise.  For the sledgehammer,
      do 45 seconds swinging left handed and 45 seconds swinging right handed.