11/16/15

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 10 reps
      Back Squat - 15 reps
      Standing Shoulder Press - 10 reps

#1  Do 1 round of:
      American Kettlebell Swing - 25 reps
      Tire Pull - 50 meters (walking backward with 100 lbs in tire)
      Air Squat - 75 reps

#2  BB Front Squat 
      5 sets x 3 reps with a 3 second PAUSE at the bottom of each rep
      Do as many warmup reps and sets as you like.
      First set that counts is at 60% of front squat 1RM and then try to add weight
      each set.

#3  On EVEN minutes, run 100 meters in less than 20 seconds
      On ODD minutes, do 7 burpees

      Do 14 total sets (7 sets of each exercise).