7/11/16

Warmup - With an unweighted BB, do 3 rounds of:
      Clean Grip Row - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Back Squat - 5 reps

#1  Cable Row

      1 set x 20 reps

      1 set x 15 reps

      2 sets x 10 reps

      Try to add weight each set.

#2  Do 2 rounds of:

      BB Clean Grip Deadlift - 5 reps at 100% of clean 1RM

      Burpee - 10 reps

      BB Row - 15 reps

      Air Squat - 20 reps

      DB Reverse Fly - 25 reps

      Sledgehammer VS Tire (Vertical Swing) - 30 seconds per side

      Plate Pull - 40 feet

      REST - 1 minute