I am posting this early. I will be out of town this weekend.
Warmup - With an unweighted BB, do 2 rounds of:
Back Squat - 5 reps
Behind the Neck Push Press - 5 reps
Front Squat - 5 reps
Standing Shoulder Press - 5 reps
#1 BB Push Press
Work up to a heavy set of 6 reps.
Then take off 10% and do 2 sets x 6 reps.
#2 In any order, any combination, do:
24" Box Jump - 20 reps
EZ Curl Bar Nosebreaker - 30 reps
DB Thruster - 40 reps
Double Under - 50 reps
Overhead Plate Walk (45 lbs) - 200 meters
Run - 800 meters
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