8/25/17

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps
      Power Jerk - 5 reps

#1  BB Clean and Jerk
      Work up to a heavy single.

#2  BB Back Squat 
      3 sets x 3 reps with a 2 second PAUSE at the bottom of each rep at 65% of 1RM

#3  This is 7 rounds of continuous work.
      DB Row                             6 reps each side (same number of reps each round)
      Hand Release Pushup      6-9-12-15-18-21-24 reps
      Air Squat                           6-9-12-15-18-21-24 reps

      Round 1 is 6 DB Rows each side, then 6 pushups, then 6 Air Squats.
      Round 2 is 6 DB Rows each side, then 9 pushups, then 9 Air Squats, etc.