10/1/18

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

#1  BB Hang Clean - 4 sets x 3 reps at 65% of Clean 1RM

#2  BB Back Squat 
      1 set x 10 reps at 90% of your 10 Rep Max
      Then take off 10% from set 1 and do 2 more sets x 10 reps

#3  In 10 minutes, with a partner, do as many rounds as you can.
      Both partners are working at the same time.  One round is:
      Partner A - Weighted Plank (25 lbs) until partner is done with Air Squats
      Partner B - Air Squat - 25 reps

      Then switch exercises so B does Weighted Plank while A does Air Squats.
      Then do:

      Partner B - Burpee - 12 reps
      Partner A - Cable Row (100 lbs) until partner is done with Burpees

      Then switch exercises so B does Cable Row while A does Burpees.