11/21/14

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 8 reps
      Behind the Neck Standing Press - 8 reps
      Front Squat - 8 reps
      Push Press - 8 reps

#1  BB Back Squat (no pause) - Do as many warmup sets and reps as you like. 
      The sets that count are:

      1 set x 5 reps at 80% of Back Squat 1RM
      1 set x 4 reps at 82%
      1 set x 3 reps at 85%
      1 set x 2 reps at 87%
      3 sets x 1 rep at 90%

      Rest between sets.

#2  Do 3 rounds of:

      Double Under - 35 reps
      Prisoner Squat - 30 reps
      Hand Release Pushup - 25 reps
      24" Box Jump - 20 reps
      BB Thruster - 15 reps
      Strict Pullup - 10 reps
      BB Front Squat - 5 reps

      Rest 2 minutes between rounds.