9/25/18

Warmup - Do 2 sets of Unweighted BB Back Squat x 10 reps,
      then do 2 rounds of:
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 10 reps (light weight)
      18" Squat Box Jump - 5 reps (full depth squat each rep)

#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 1 Rep Max
      ODD minutes - Box Jumps

      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 again to the box

#2  Do 50 Air Squats, then start a timer and do as many rounds as 
      you can in 7 minutes of:
      Clean Grip Deadlift - 3 reps at 90% of Clean 1RM
      BB Push Press - 5 reps
      Toes to Bar - 7 reps
      Goblet Squat - 9 reps