2/16/18

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps

#1  BB Jerk (power or split)
      Work up to a heavy set of 3 reps.  Then take off 10%
      and do 2 more sets x 3 reps.

#2  Start a timer.  In any order, any combination, do:
      BB Thruster - 10 reps at 135 lbs
      24" Box Jump - 20 reps
      Pullup - 30 reps
      American Kettlebell Swing - 40 reps
      Hand Release Pushup - 50 reps

      At 3:00, 6:00, 9:00, etc. run 100 meters.
      Do not run at 0:00.  Get in 3 minutes of work before your
      first run.  You are done when you complete all reps of
      thruster, box jump, pullup, kettlebell swing, and pushup.