1/15/17

Warmup - Do two rounds of:
      DB row - 16 reps ( 8 reps per side, light weight)
      Unweighted BB Thruster - 12 reps

#1  Box Jump
      5 sets x 3 reps
      Start at 24" for the first set.  Then try to add height to the box each set after that.

#2  BB Back Squat
      Set 1 - 10 reps at 90% of your top weight for the day
      Set 2 - 10 reps at your top weight
      Set 3 - 10 reps back down at 90% of your top weight for the day

      Top weight for today should be heavier than 1/9/17, but still not maximal.  We 
      had 10's on 1/9, 10's today and then hopefully a PR set of 10 on 1/21.

#3  BB Clean Grip Deadlift
      Work up to one set of 10 reps.  Go heavier than 1/9, but still not maximal.  We
      will try to hit a max 10 on 1/21.

#4  Start a timer.
      On EVEN minutes, do 8 reps of Medicine Ball Wall Ball Shots
      On ODD minutes, do Burpees

      You are done with #4 when you complete 50 Burpees