7/29/16

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Standing Shoulder Press - 10 reps
      Back Squat - 5 reps with a 2 second PAUSE at the bottom of each rep

#1  You have 5 minutes to hit a max set of unbroken Double Unders.
      (unbroken just means how many reps you can do in a row without
      messing up.)

#2  Cable Row
      This is 2 sets.  One set looks like this:
      Start with a weight you think you can get for 10 reps.  Your target is 10 reps,
      but do as many complete reps as you can.  Once you can't do any more
      complete reps, do 2 partial reps.  Then take off 20 lbs and again do as
      many complete reps as you can followed by 2 partial reps.
      Work hard on the partial reps!
      REST and then do one more set.  

#3  Start a timer.
      At 0:00 - Do 12 Med Ball Wall Ball Shots, then 10 reps each side DB Row
      At 2:00 - Do 14 Med Ball Wall Ball Shots, then 10 reps each side DB Row
      At 4:00 - Do 16 Med Ball Wall Ball Shots, then 10 reps each side DB Row
      At 6:00 - Do 18 Med Ball Wall Ball Shots, then 10 reps each side DB Row
      At 8:00 - Do 20 Med Ball Wall Ball Shots, then 10 reps each side DB Row