2/19/15

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Behind the Neck Push Press - 5 reps
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps

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

      1 set x 5 reps at 75% of back squat 1RM
      1 set x 4 reps at 80%
      1 set x 3 reps at 85%
      3 sets x 2 reps at 90%

      Rest between sets.

#2  This is 3 rounds.  Each round is 5 minutes of continuous work.
      Rest 1 minute between rounds.  One round looks like this:

      Suicide on the 50 meter course - 1 rep
      Goblet Squat - 20 reps
      Farmer's Walk - 100 meters
      BB Front Squat with a 2 second PAUSE at the bottom of each rep - 4 reps
      Toes to Bar - 12 reps

      If you finish the toes to bar and there is still time left in the round, start over
      at the suicide.  And start each round with the suicide.