11/9/14

Warmup - Do 25 Air Squats, then with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps (no pause)
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps (no pause)
      Push Press - 5 reps

#1  BB Back Squat - Do as many warmup reps and sets as you like.
      The sets that count are: 

      1 set x 10 reps at 65% of back squat 1RM
      1 set x 10 reps at 70%
      2 sets x 10 reps at 75%

      Rest between sets.

#2  Do one set, every minute, on the minute.  Round 1 looks like this:

      0:00 - BB Thruster - 12 reps
      1:00 - BB Row - 12 reps
      2:00 - Hand Release Pushup - 12 reps
      3:00 - 24" Box Jump - 12 reps

      Round 2 starts at 4:00, and do 14 reps per exercise.
      Round 3 starts at 8:00, and do 16 reps per exercise.

      Continue to add 2 reps to each exercise every round until either:
      a) you fail to complete one of the sets in one minute
      b) you complete Round 5 (20 reps per exercise)