7/23/15

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      Cable Row - 20 reps (light weight)

#1  BB Deadlift
      5 sets x 3 reps
      Normal tempo on the way up.  5 seconds on the way down.
      The first set that counts is 80% of your clean 1RM, and then add
      weight by feel.

#2  Do 4 rounds of:

      Strict Weighted Pullup - 5 reps
      DB Thruster - 10 reps
      REST 30 seconds
      BB Row - 5 reps
      18" Squat Box Jump - 10 reps
      REST 30 seconds