3/25/15

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 10 reps
      Front Squat - 10 reps
      Row - 10 reps

#1  BB Clean Grip Row

      5 sets x 5 reps
      Start with a weight you can easily manage and then try
      to add weight each set.  Rest between sets.

#2  Do 2 rounds of:

      Plate Pull - 40 feet
      Air Squat - 35 reps
      Sledgehammer VS Tire - 30 seconds per side (vertical swing)
      Cable Row - 25 reps
      Hand Release Pushup - 20 reps
      Pullup - 15 reps
      18" Squat Box Jump - 10 reps
      BB Clean Grip Deadlift - 5 reps at 100% of clean 1RM (perfect posture)

      Rest 3 minutes between rounds.