8/24/16

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

#1  Box Jump - 6 sets x 3 reps
      Start at 30" and then, using bumper plates, try to add height each set.

#2  BB Back Squat with a 2 second PAUSE at the bottom of each rep
      Work up to a 2 Rep Max.

#3  This is 6 rounds.
      At 0:00, 2:00, 4:00, 6:00, 8:00, and 10:00, do:
      BB Clean Grip Deadlift - 5 reps at 100% of clean 1RM
      Medicine Ball Wall Ball Shots - 10 reps to a 10" target

#4  In any order, any combination, do:
      Air Squat - 90 reps
      Pullup - 30 reps
      Plank - 3 total minutes (on your forearms and toes)