8/19/17

Warmup - Do 3 rounds of:
      Air Squat - 10 reps
      DB Reverse Fly - 10 reps (light weight)
      Pushup - 10 reps (not hand release)

#1  BB Back Squat
      Work up to a heavy single.  
      No drop sets.

#2  This is 20 sets (10 sets of squats and 10 sets of box jumps)
      EVEN minutes - BB Back Squat - 2 reps at 70% of Back Squat 1RM
      ODD minutes  -  Box Jumps

      For the first 4 sets of box jumps - 3 reps at 30"
      For sets 5, 6, and 7 - 2 reps and add height to the box
      for sets 8, 9, and 10 - 1 rep and add height to the box again

#3  This is 3 rounds.  Round 1 looks like this:
      At 0:00 - Burpee - 16 reps, then BB Row - 8 reps
      At 2:00 - DB Seated Shoulder Press - 8 reps, then Cable Row - 16 reps

      Round 2 starts at 4:00.  Round 3 starts at 8:00.