Warmup - With an unweighted BB, do 2 rounds of:
Back Squat - 10 reps
Standing Shoulder Press - 10 reps
Clean Grip Row - 10 reps
#1 Standing BB Shoulder Press
Work up to a 5 Rep Max.
Then take off 10% and do 2 more sets x 5 reps.
#2 In 8 minutes, do as many rounds as you can of:
BB Row - 4 reps at 60% of clean 1RM
Seated DB Shoulder Press - 8 reps
Prisoner Squat - 16 reps
Double Under - 32 reps
This is continuous work.
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