2/8/17

Warmup - Do 2 rounds of:
      Air Squat - 10 reps
      Pushup - 10 reps (not hand release)
      Unweighted Squat Jump - 10 reps
      DB Reverse Fly - 10 reps (light weight)

#1  Depth Jump
      5 sets x 3 reps
      Set up an 18" box and a 24" box, about 3' apart.  Step off the 18" box,
      land with both feet and immediately jump up onto the 24" box.  Try to 
      limit the ground contact time.  Try to add height every set to the second box.
      The box you step off remains at 18".

#2  BB Back Squat - Trying to hit a 5 Rep Max
      Set 1 - 5 reps at 90% of your goal weight for the day
      Set 2 - 5 reps at goal weight for the day
      Set 3 - 5 reps back down at 90% of goal weight for the day

#3  BB Clean Grip Deadlift - Trying to hit a 5 Rep Max
      Work up to a heavy set of 5 reps.  No drop sets.

#4  This is 2 rounds.  For each exercise, do as many reps as you can, or go as far as
      you can in 60 seconds, then rest for 60 seconds, then move on to the next exercise.

      Overhead Plate Walk - 45 lbs
      Tire Pull - 100 lbs in tire
      Reverse Bear Crawl
      Sledge VS Tire - 30 seconds per side

      Rest between rounds is also 60 seconds.