8/16/15

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 10 reps
      Front Squat - 5 reps with a 2 second PAUSE at the bottom of each rep
      Row - 10 reps

#1  Clean Grip Deadlift
      5 sets x 3 reps
      Start at 80% of your clean 1RM, then add weight by feel.
      Not touch and go.  Reset your start position for each rep.

#2  In 10 minutes, do as many quality rounds as you can of:
      BB Row - 4 reps
      Seated DB Shoulder Press - 8 reps
      Prisoner Squat - 16 reps
      REST - 30 seconds