2/6/18

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 10 reps
      Clean Grip Row - 10 reps
      Standing Shoulder Press - 10 reps

#1  BB Rack Press      4 sets x 10 reps
      Set 1 - 10 reps at 90% of goal weight for today
      Set 2 - 10 reps (heavy)
      Sets 3 and 4 - 10 reps back down at 90%

#2  Do one round of:
      Hand Release Pushup - 25 reps
      Air Squat - 50 reps
      Cable Row - 25 reps
      Run 300 meters
      Double Under - 50 reps
      Tire Pull - 50 meters with 50 lbs in tire
      Medicine Ball Wall Ball - 25 reps
      Toes to Bar - 15 reps
      Run 300 meters