Warmup - do 2 rounds of:
Unweighted BB Back Squat - 15 reps
Cable Row - 15 reps (light weight)
DB Bench Press - 15 reps (light weight)
#1 BB Clean Grip Row
4 sets x 10 reps
Stick with the same weight for all 4 sets.
Pick a weight that is challenging but you can get all
10 reps every set.
#2 In 10 minutes, do as many rounds as you can of:
Pushup to DB Row - 6 reps
Unweighted BB Jump Squat - 8 reps
Seated DB Shoulder Press - 10 reps
BB Shrug - 12 reps
Suicide on the 50 meter course - 1 rep with a 25 lb DB
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