11/27/17

Warmup - Do one round of:
      Air Squat - 24 reps
      Unweighted BB Push Press - 12 reps
      DB Reverse Fly - 12 reps (light weight)

#1  BB Clean Grip Row
      1 set x 12 reps
      1 set x 10 reps
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps

      Add weight each set.

#2  This is 3 rounds.  Rest as needed between rounds.
      Round 1:
      Plate Pull - 40 feet
      Jump Squat - 20 seconds each round (as many reps as you can)
      Cable Row - 15 reps (same weight all 3 rounds)
      Medicine Ball Wall Ball - 10 reps

      Round 2:
      Plate Pull - 60 feet
      Jump Squat - 20 seconds each round (as many reps as you can)
      Cable Row - 20 reps (same weight all 3 rounds)
      Medicine Ball Wall Ball - 15 reps

      Round 3:
      Plate Pull - 80 feet
      Jump Squat - 20 seconds each round (as many reps as you can)
      Cable Row - 25 reps (same weight all 3 rounds)
      Medicine Ball Wall Ball - 20 reps