10/22/17

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 6 reps
      Back Squat - 9 reps
      Clean Grip Row - 12 reps 

#1  BB Clean Grip Row
      4 sets x 12 reps
      Go as heavy as you can.

#2  Do 3 rounds of:
      Plate Pull - 40 feet
      Air Squat - 20 reps
      Cable Row - 15 reps (100 lbs)
      Close Grip Pushup - 15 reps
      18" Squat Box Jump - 10 reps
      BB Inverted Row - 10 reps
      BB Front Squat - 5 reps at 60% of Front Squat 1RM
      REST 1 minute

      For the close grip pushup, the tips of your thumbs should be about
      2" apart.