6/25/16

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
      Do as many warmup sets and reps as you like.
      The sets that count are:
      3 sets x 3 reps at 85% of Back Squat 1 Rep Max

#2  Start a timer.  Round 1 looks like this:
      0:00 - BB Front Squat - 2 reps with a 2 sec PAUSE at bottom of each rep
      1:00 - Strict Weighted Pullup - 4 reps 
      2:00 - American Kettlebell Swing - 8 reps

      Round 2 starts at 3 minutes.  Round 3 starts at 6 minutes, etc.
      Weight for front squat is 60% of 1RM

      When you are not doing front squats, pullups or swings, do:
      Hand Release Pushup - 40 reps
      Prisoner Squat - 80 reps
      Plate Pull - 120 feet

      You are done when you finish all reps of pushups, prisoner squats, and
      plate pull.  You can do the pushups, prisoner squats, and plate pulls in any
      order, any combination.