8/19/15

Warmup - At a comfortable pace, do 2 rounds of:
      DB Lateral Raise - 15 reps (light weight)
      Air Squat - 12 reps
      Unweighted BB Standing Shoulder Press - 9 reps

#1  BB Behind the Neck Split Jerk + Split Jerk
      5 sets x (1 rep behind the neck + 1 rep from the front rack position)

      Start with 50% of your best split jerk, and then add weight by feel.

#2  Start a timer.   At the start of each minute, do 6 reps of 24" Box Jump.
      When you are not doing box jumps, do:

      Pullup - 50 reps
      Hand Release Pushup - 100 reps

      You can divide up the pullups and pushups however you like.  You can do
      all the pullups, then move on to the pushups, or you can do some of each
      every minute.  However you want to divide it.  You are done when you
      complete all 50 pullups and all 100 pushups.  Pullups can be strict or
      kipping.