9/3/15

Warmup - With an unweighted BB, do 3 rounds of:
      Front Squat - 5 reps
      Standing Shoulder Press - 10 reps
      Clean Grip Row - 15 reps

#1  BB Clean Grip Row
      5 sets x 5 reps
      Start with a weight you can easily manage.  Add weight by feel.

#2  This is 2 rounds.  Round 1 looks like this:

      0:00 - Clean Grip Deadlift - 5 reps at 90% of clean 1RM
      1:00 - Medicine Ball Wall Shots - 10 reps to a 10' target
      2:00 - DB Reverse Fly - 15 reps
      3:00 - Prisoner Squat - 20 reps
      4:00 - Cable Row - 20 reps
      5:00 - American Kettlebell Swing - 15 reps
      6:00 - Burpee - 10 reps
      7:00 - Strict Weighted Pullup - 5 reps

      Round 2 starts at 8 minutes.