5/7/17

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 10 reps
      Pushup - 15 reps (not hand release)
      Kettlebell Deadlift - 10 reps

#1  DB Row
      1 set x 12 reps each side
      1 set x 10 reps
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps

      Go as heavy as you can on each set.

#2  Do 2 rounds of:
      BB Clean Grip Deadlift - 5 reps at 90% of Clean 1RM
      Medicine Ball Wall Ball - 10 reps
      EZ Curl Bar Nosebreaker - 15 reps
      American Kettlebell Swing - 20 reps
      Cable Row - 25 reps
      Sledgehammer VS Tire - 30 seconds of work each side
      Double Under - 35 reps
      Plate Pull - 40 feet

      REST 3 minutes between rounds.