6/19/15

Warmup - With an unweighted BB, do 1 round of:
      Behind the Neck Clean Grip Push Press - 5 reps
      Back Squat - 5 reps with a 2 second PAUSE at the bottom of each rep
      Push Press - 5 reps 
      Front Squat - 5 reps with a 2 second PAUSE at the bottom of each rep
      Behind the Neck Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps with a 2 second PAUSE at the bottom of each rep

#1  Do one round of:
      Double Under - 75 reps
      Tire Pull - 75 meters (walking backward, with 75 lbs in tire)
      Air Squat - 75 reps

#2  BB Back Squat
      4 sets x 3 reps

      Start with 60% of your back squat 1RM, and then try to add weight each set.
      PAUSE for 2 seconds at the bottom of the FIRST REP.  No pause on reps 2 and 3.

#3  Same as #1.  Do 1 round of:
      Double Under - 75 reps
      Tire Pull - 75 meters (walking backward, with 75 lbs in tire)
      Air Squat - 75 reps