7/12/17

Warmup - Do 3 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 12 reps (light weight)
      Pushup - 9 reps (not hand release)

#1  BB Clean Grip Deadlift with a PAUSE
      (Pause for 1 second at mid-shin on the way up)
      Do as many warmup reps and sets as you like, then:
      1 set x 4 reps at 90% of Clean 1RM
      1 set x 4 reps at 95%
      3 sets x 4 reps at 100% or heavier

#2  In any order and any combination, do:
      Burpee - 40 reps
      Cable Row - 40 reps
      Seated DB Alternating Shoulder Press - 20 reps each side
      Run 400 meters with a 40 lb DB
      BB Waiter's Walk - 200 meters
      Plank (elbows and toes) - 2 minute total

      You can break up the exercises and reps however you like.