12/2/15

Warmup - Do 1 round of:
      Air Squat - 25 reps
      DB Reverse Fly - 20 reps
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 5 reps with a 2 second PAUSE at the bottom

#1  BB Clean Grip Deadlift      4 sets x 5 reps
      For each rep, normal tempo on the way up, and 5 seconds on the way down.
      Start at 80% of your clean 1RM, and then add weight by feel.

#2  For each exercise, do as many quality reps as you can in one minute, then
      rest one minute, then move on to the next exercise.
      Burpee
      Cable Row
      Sledgehammer VS Tire (Vertical Swing, 30 seconds per side)
      Double Under
      Strict Unweighted Pullup
      Medicine Ball Wall Ball Shots to a 10' target