5/4/17

Warmup - With an unweighted BB, do 1 round of:
      Standing Shoulder Press - 5 reps
      Back Squat - 10 reps
      Push Press - 5 reps
      Front Squat - 10 reps
      Power Jerk - 5 reps

#1  BB Jerk (power or split)
      Work up to a heavy set of 2 reps
      Then take off 10% and do 2 more sets x 2 reps

#2  Start a timer.  This is 3 rounds.  Round 1 looks like this:
      0:00 - Medicine Ball Wall Balls - 15 reps, then Cable Row - 15 reps
      2:00 - Standing BB Shoulder Press - 5 reps, then Tire Flip Jump Through - 5 reps

      BB Shoulder Press is at 70% of 1 Rep Max
      Round 2 starts at 4:00.  Round 3 starts at 8:00.