8/13/16

Warmup - Do 2 rounds of:
      DB Incline Bench Press - 12 reps (light weight)
      DB Reverse Fly -12 reps
      Unweighted BB Behind the Neck Thruster - 12 reps

#1  BB Jerk (split or power)
      5 sets x 2 reps
      PAUSE for 2 seconds at the bottom of the dip for the first rep only.
      Normal tempo for the second rep. 
      First set is at 60% of clean 1RM.  Try to add weight each set.

#2  Every minute, on the minute, do:
      24" Box Jump - 6 reps

      When you are not doing box jumps, do:
      Hand Release Pushup - 100 reps
      BB Row - 50 reps

      Do the pushups and rows in any order, any combination.
      #2 is over when you have completed all reps of pushups and rows.