10/6/17

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 9 reps
      Unweighted Squat Jump - 6 reps

#1  Depth Jumps
      6 sets x 3 reps
      Set up an 18" box and a 24" box, about 3' apart.  Step off the 18" box,
      land with both feet, and immediately jump up onto the 24" box.  Try to 
      keep the ground contact time short.  Try to add height every set to the 
      second box.  The box you step off stays at 18".

#2  BB Back Squat
      Do as many warmup sets and reps as you like, then:
      Set 1 - 4 reps at 90% of your goal weight for today
      Set 2 - 4 reps (as heavy as you can, trying to go heavier than 9/30)
      Set 3 and Set 4 - 4 reps back down at 90%

#3  BB Clean Grip Deadlift
      Work up to 2 sets x 5 reps at 115% of Clean 1RM

#4  On EVEN minutes, do 7 reps of Medicine Ball Wall Ball
      On ODD minutes, in any order and any combination, do:
      Pullup - 25 reps
      Hand Release Pushup - 50 reps
      Air Squat - 75 reps

      You are done with #4 when you complete all reps of pullup, pushup,
      and air squat.