4/13/17

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 9 reps
      Back Squat - 12 reps
      Clean Grip Row - 15 reps

#1  Cable Row
      1 set x 16 reps, 1 set x 12 reps, 3 sets x 8 reps
      Go up in weight every set.

#2  Do 2 rounds of:
      Plate Pull - 40 feet
      Air Squat - 35 reps
      Sledgehammer VS Tire - 30 seconds per side
      Double Under - 25 reps
      Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
      BB Inverted Row - 15 reps
      18" Squat Box Jump - 10 reps
      BB Clean Grip Deadlift - 5 reps at 90% of Clean 1RM

      Rest 3 minutes between rounds.