6/13/16

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

#1  BB Back Squat      
      3 sets x 5 reps at 80% of Back Squat 1RM

#2  BB Clean Grip Deadlift
      Work up to a max set of 3 reps.
      If you are starting to round your back, the weight is too heavy!
      We want a perfect posture max set.

#3  With a 10 minute time limit, get as far as you can with:
      Double Suicide - 1 rep on the 50 meter course
      Tire Pull - 25 meters with 100 lbs in the tire
      18" Squat Box Jump - 15 reps
      Reverse Bear Crawl - 50 meters
      Run 200 meters
      Pushup to DB Row - 15 reps
      Cable Row - 25 reps
      Goblet Squat - 25 reps

      You are done when you reach 10 minutes or you complete the goblet squats.
      Whichever comes first.