Warmup - With an unweighted BB, do 2 rounds of:
Clean Grip Row - 8 reps
Standing Shoulder Press - 8 reps
Back Squat - 8 reps
#1 Cable Row
5 sets x 12 reps
Start each set on an even minute (0:00, 2:00, 4:00, 6:00, and 8:00)
Stick with the same weight for all 5 sets.
#2 In any order and any combination, do:
24" Box Jump - 25 reps
BB Row - 25 reps
EZ Curl Bar Nosebreaker - 25 reps
Goblet Squat - 25 reps
Overhead Plate Walk - 200 meters
Run - 800 meters
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