2/3/18

Warmup - Do 3 rounds of:
      DB Incline Bench Press - 10 reps (light weight)
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps

#1  This is 20 total sets (10 sets of Back Squats and 10 sets of Box Jumps)
      EVEN minutes - BB Back Squat - 3 reps at 70% of BB Back Squat 1RM
      ODD minutes - Box Jump

      For the squat, PAUSE for 2 seconds at the bottom of the first rep only.

      For the box jumps:
      Sets 1 - 4, do 3 reps at 30"
      Sets 5 - 7, do 2 reps and add height to the box
      Sets 8 - 10, do 1 rep and add height to the box again

#2  In 15 minutes, do as many rounds as you can of:
      Air Squat - 20 reps
      Plate Front Raise - 17 reps
      Cable Row - 14 reps
      Hand Release Pushup - 11 reps
      BB Inverted Row - 8 reps

      For the duration of the 15 minutes, work for 3 MINUTES,      
      then rest 1 MINUTE, work for 3 minutes, rest for 1 minute, etc.
      At the start of each 3 minutes, pick up where you left off at the
      end of the previous 3 minutes.