10/21/15

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 12 reps
      Standing Shoulder Press - 12 reps
      Front Squat - 12 reps

#1  Clean Grip BB Row
      4 sets x 10 reps
      Start with a weight you can easily manage, and then add weight by feel. 

#2  This is 3 rounds.  Round 1 looks like this:
      Goblet Squat - As many quality reps as you can in 40 seconds
      REST - 20 seconds
      Sledgehammer VS Tire (vertical swing) - 20 seconds per side
      REST - 20 seconds
      24" Box Jump - As many quality reps as you can in 40 seconds
      REST - 20 seconds
      Cable Row - As many quality reps as you can in 40 seconds
      REST - 20 seconds

      Rest is 20 seconds between rounds also.