5/30/16

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Push Press - 12 reps
      Front Squat - 9 reps

#1  BB Row      4 sets x 6 reps
      The weight should be challenging but you are able to get all 6 reps.
      Use the same weight for all 4 sets.

#2  Do 2 rounds of:
      Plate Pull - 40 feet
      Prisoner Squat - 35 reps
      Sledgehammer VS Tire (vertical swing) - 30 seconds of work per side 
      Cable Row - 25 reps
      DB Incline Bench Press - 20 reps
      Pullup - 15 reps
      BB Thruster - 10 reps
      BB Clean Grip Deadlift - 5 reps at 90% of clean 1RM

      Rest 2 minutes between rounds.