3/14/17

Warmup - With an Unweighted BB, do 2 rounds of:
      Clean Grip Row - 8 reps
      Standing Shoulder Press - 8 reps
      Back Squat - 8 reps

#1  BB Row
      Do as many warmup sets and reps as you like.  The sets that count are:
      5 sets x 5 reps at 70% of Clean 1RM

#2  Run 800 meters in less than 4:00.
      Then immediately begin:
      Toes to Bar          1-2-3-4-5-6-7-8-9-10 reps
      Goblet Squat       10-9-8-7-6-5-4-3-2-1 rep

      This is continuous work.  Do 1 rep of Toes to Bar, then 10 Goblet Squats,
      then 2 reps of Toes to Bar, then 9 Goblet Squat Squats, etc.