3/3/16

Warmup - Do 30 Air Squats, then with an unweighted BB, do one round of:
      Standing Behind the Neck Shoulder Press - 5 reps
      Back Squat - 5 reps with a 3 second PAUSE at the bottom of each rep
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps with a 3 second PAUSE at the bottom of each rep

#1  BB Back Squat
      Do as many warmup sets and reps as you like.  The sets that count are:
      3 sets x 5 reps at 80% of back squat 1RM
      1 set x 5 reps at anything above 80%

#2  Clean Grip Deadlift
      4 sets x 5 reps
      Do as many warmup sets and reps as you like.  The first set that counts
      is at 100% of your clean 1RM.  Try to add weight each set.  

#3  Do 2 rounds of:
      Run 200 meters
      DB Farmer's Walk - 100 meters
      Medicine Ball Wall Ball Shots - 20 reps to a 10' target
      DB Row - 16 reps (8 reps per side)
      30" Box Jump - 12 reps

      After the box jumps, go straight back to the 200 meter run.
      No rest between rounds.