9/10/17

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Push Press - 12 reps
      Back Squat - 9 reps

#1  Cable Row
      This is 2 sets.  One set looks like this:
      8 reps + 2 partial reps, then immediately 4 reps + 2 partial reps
     
      The goal is to hit 8 reps, but DO AS MANY COMPLETE REPS AS YOU CAN,
      then do 2 partial reps.  Then immediately take off 20 lbs and try to get at least
      4 reps, but again DO AS MANY COMPLETE REPS AS YOU CAN, then do
      2 partial reps. 

      Work hard on the partial reps.

#2  Every minute on the minute, do 3 reps of 30" Box Jump
      Continue doing box jumps on the minute until you complete 5 rounds of:

      BB Row - 10 reps at 135 lbs
      Medicine Ball Wall Ball - 10 reps to a 10' target