4/22/17

Warmup - Do one round of:
      Air Squat - 20 reps
      Pushup (1.5 REP) - 10 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Power Jerk
      Work up to a heavy double.  Then take off 10%
      and do 2 more sets x 2 reps.

#2  Do 3 rounds of:
      DB Waiter's Walk - 50 meters
      Sledgehammer VS Tire - 30 seconds per side
      Cable Row       15 reps (90 lbs) - 12 reps (110 lbs) - 9 reps (130 lbs)
      BB Thruster    15 reps (95 lbs) - 12 reps (115 lbs) - 9 reps (135 lbs)

      Rest as needed between rounds.
      For the DB Waiter's Walk, you are carrying two DB's and one hand
      is overhead while the other hand is at your side.  Switch the overhead
      hand at 25 meters.