12/8/15

Warmup - Do 2 rounds of:
      Unweighted BB Standing Shoulder Press - 9 reps
      Unweighted BB Back Squat - 12 reps
      DB Reverse Fly - 15 reps

#1  BB Row      5 sets x 5 reps
      Start with a weight you can easily manage and then try to add weight each set.

#2  Do 2 rounds of:
      Plate Pull - 40 feet
      Air Squat - 35 reps
      Sledgehammer VS Tire - 30 seconds per side (vertical swing)
      Cable Row - 25 reps
      Hand Release Pushup - 20 reps
      Pullup - 15 reps
      18" Squat Box Jump - 10 reps
      Clean Grip Deadlift - 5 reps at 90% of clean 1RM

      REST 3 minutes between rounds.