8/4/15

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Cable Row - 20 reps (light weight)
      Behind the Neck BB Thruster - 15 reps

#1  BB Clean Grip Row
      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 2 sets x 2 reps
      Start with a weight you can easily manage and then try to add weight
      each set.

#2  In 9 minutes, do as many quality rounds as you can of:
      BB Deadlift - 3 reps at 100% of your clean 1RM
      BB Rack Press - 5 reps
      Pullup - 7 reps
      Burpee - 9 reps