6/20/17

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

#1  Box Jump
      6 sets x 3 reps
      Start at 30" then try to add height each set.

#2  BB Back Squat
      1 set x 2 reps at 80% of Back Squat 1RM
      1 set x 2 reps at 85%
      1 set x 2 reps at 90%
      1 set x as many reps as you can at 92%

#3  BB Clean Pulls
      1 set x 3 reps at 85% of Clean 1RM
      1 set x 3 reps at 90%
      2 sets x 3 reps at 95%

#4  Do 2 rounds of:
      Pullup - 15 reps
      Double Under - 50 reps
      REST - 1 minute
      Hand Release Pushup - 20 reps
      Prisoner Squat - 40 reps
      REST - 1 minute
      BB Clean Grip Row - 15 reps
      American Kettlebell Swing - 30 reps
      REST - 1 minute
      Burpee - 20 reps 
      Weighted Plank - 1 minute (elbows and toes, 25 lb bumper on your back)
      REST - 1 minute

      Rest between rounds is also one minute.