1/15/16

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Power Clean - 5 reps
      Power Jerk - 5 reps

#1  BB Clean
      We are going for a 1 Rep Max here.
      Do as many warmup sets and reps as you like to work up to a 1RM.

#2  Start a timer.  Do 4 rounds of:
      Medicine Ball Wall Shots to a 10' target
      Sledgehammer VS Tire (vertical swing) 
      Cable Row

      For each exercise, do as many quality reps as you can in 40 seconds,
      rest for 20 seconds, then go to the next exercise.  Round 2 starts at 3:00.
      Round 3 starts at 6:00, and Round 4 starts at 9:00.
      For the sledgehammer, do 20 seconds per side.