12/10/16

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 10 reps
      24" Box Jump - 5 reps

#1  Box Jump  -  5 sets x 3 reps
      Start with a 30" box, then try to add height each set.  

#2  BB Front Squat
      4 sets x 2 reps with a 2 second PAUSE at the bottom of each rep
      First set that counts is at 90% of Clean 1RM
      Try to add weight for sets 2, 3, and 4.

#3  Do one round of:
      Double Suicide - 1 rep
      Double Under - 75 reps
      Air Squat - 75 reps
      Tire Pull - 75 meters (with 50 lbs in the tire)
      Air Squat - 75 reps
      Double Under - 75 reps
      Double Suicide - 1 rep