7/14/16

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps

#1  BB Push Press
      Work up to a 6 Rep Max.
      Then take off 10% and do 2 more sets x 6 reps.

#2  Start a timer.  This is two, 5-minute rounds.
      For each exercise, do as many quality reps as you can in 60 seconds
      (or for the plank, hold for 60 seconds). Then move on to the next exercise.

      Tire Flip Jump Through
      Cable Row
      Double Kettlebell Front Squat
      Double Under
      Plank (elbows and toes)

      Rest 1 minute between rounds.

      For the Tire Flip Jump Through, flip the tire, jump into the middle
      of the tire, and then jump out to the far side.  This is one rep.  Then
      turn around, flip the tire back in the other direction to start the
      next rep. 

      For the Double Kettlebell Front Squat, you have a kettlebell in each
      hand, and they are racked across the back of your forearms.  Knuckles
      are touching or almost touching.  Elbows out wide.