1/21/16

Warmup - At a comfortable pace, do 3 rounds of:
      Cable Row - 9 reps (light weight)
      Unweighted BB Thruster - 7 reps
      18" Squat Box Jump - 5 reps

#1  Do 5 rounds of:
      Box Jump - 5 reps
      BB Front Squat - 3 reps with a 3 second PAUSE at the bottom of each rep

      For the box jumps, start at 24" and then try to add height each round.
      For the front squat, start at 60% of your 1RM and then add weight by feel.
      Rest between rounds.

#2  Do 3 rounds of:
      Pushup to DB Row - 12 reps
      DB Steps Ups - 12 reps (12 reps per side to an 18" box)
      Burpee - 12 reps
      Toes to Bar - 12 reps
      DB Thruster - 12 reps

      REST - 2 minutes between rounds.  
      For the pushup to DB row, start in a pushup position with a DB in each hand.
      Do 1 pushup, then at the top of the pushup position, do 1 row with your right
      hand, then 1 row with your left hand.  This is one rep.