12/10/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  Box Jumps      6 sets x 3 reps
      Start at 24" and then try to add height each set.  

#2  BB Front Squat      5 sets x 3 reps with a 3 second PAUSE at the bottom
      Do as many warmup sets and reps as you like.  The first set that counts 
      is at 65% of your front squat 1RM.  Try to add weight each set.

#3  Do 2 rounds of:
      Burpee - 6 reps
      American Kettlebell Swing - 30 reps
      Burpee - 6 reps
      Air Squat - 30 reps
      Burpee - 6 reps
      Double Under - 30 reps
      Burpee - 6 reps
      Medicine Ball Wall Ball Shots - 30 reps to a 10' target
      Burpee - 6 reps

      REST 3 minutes between rounds.