11/28/16

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

#1  BB Back Squat - Figure out a target weight for a max set of 4 reps
      Then do 3 sets.
      Set 1 - 4 reps at 90% of your target 4 Rep Max
      Set 2 - 4 Rep Max
      Set 3 - 4 reps at same weight as Set 1

#2  In 10 minutes, do as many rounds as you can of:
      Clean Grip Deadlift - 3 reps at 110% of Clean 1RM
      BB Rack Press - 6 reps
      Tire Flip Jump Through - 3 reps
      DB Row - 18 reps (9 reps per side)
      Air Squat - 24 reps
      Hand Release Pushup - 18 reps