10/13/18

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 70% of Clean 1RM

#2  BB Back Squat - 3 sets x 10 reps
      Set 1 - 10 reps (as heavy as you can)
      Sets 2 and 3 - 10 reps at 90% of Set 1

#3  This is 10 rounds of continuous work:
      Pullup                                  1-2-3-4-5-6-7-8-9-10 reps
      Hand Release Pushup        6-7-8-9-10-11-12-13-14-15 reps
      Air Squat                             11-12-13-14-15-16-17-18-19-20 reps

      Start a timer at the beginning of round 1.  Then at 3:00, 6:00,
      9:00, etc. do 3 reps of Tire Flip Jump Through.   
      So you are doing 3 reps of Tire Flip Jump Through every 3 minutes
      until you complete 10 rounds.