4/20/15

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Push Press - 6 reps
      Back Squat - 6 reps
      Standing Shoulder Press - 6 reps
      Front Squat - 6 reps

#1  BB Back Squat (no pause)

      1 set x 10 reps at 55% of back squat 1RM
      1 set x 8 reps at 60%
      1 set x 6 reps at 65%
      1 set x 4 reps at 70%
      1 set x 2 reps at 75%

      Rest between sets.

#2  This is one round of continuous work.

      Double Suicide - 1 rep on the 50 meter course
      Toes to Bar - 5 reps
      Air Squat - 40 reps
      Toes to Bar - 5 reps
      American Kettlebell Swing - 30 reps
      Toes to Bar - 5 reps
      Cable Row - 20 reps
      Toes to Bar - 5 reps
      BB Push Press - 10 reps
      Toes to Bar - 5 reps
      BB Ground to Overhead - 5 reps