10/3/16

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Clean Grip Row - 5 reps

#1  BB Row
      3 sets x 12 reps
      Weight should be challenging, but you can get all 12 reps.
      Use the same weight for all 3 sets.

#2  This is 5 rounds.
      At 0:00 - Unweighted BB Squat Jump -   8 reps, then DB Row - 22 reps (total)
      At 2:00 - Unweighted BB Squat Jump - 10 reps, then DB Row - 20 reps (total)
      At 4:00 - Unweighted BB Squat Jump - 12 reps, then DB Row - 18 reps (total)
      At 6:00 - Unweighted BB Squat Jump - 14 reps, then DB Row - 16 reps (total)
      At 8:00 - Unweighted BB Squat Jump - 16 reps, then DB Row - 14 reps (total)