12/3/14

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 8 reps
      Behind the Neck Standing Shoulder 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%
      1 set x 1 rep at 90%
      2 sets x 1 rep at 92%
      Rest between sets.

#2  Do 1 round of:

      Double Suicide - 1 rep (on the 50 meter course)
      Double Under - 75 reps
      Air Squat - 75 reps
      Tire Pull - 75 meters with 75 lbs in the tire
      Air Squat - 75 reps
      Double Under - 75 reps
      Double Suicide - 1 rep