11/12/18

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 12 reps
      Unweighted BB Back Squat - 9 reps
      Jump Squat - 6 reps (full depth squat each rep)

#1  Box Jump - 6 sets x 3 reps
      Start at 30" and then try to add height each set.

#2  BB Back Squat 
      Do as many warmup reps and sets as you like.
      Work up to a heavy set of 3 reps (heavier than 11/6)
      Then take off 10% and do 4 more sets x 3 reps

#3  In 12 minutes, do as many rounds as you can of:
      BB Ground to Overhead - 3 reps at 135 lbs
      Pullup - 5 reps
      Burpee - 7 reps
      Double Under - 21 reps

      Work for 5 minutes, then rest 2 minutes, then work for 5 more minutes.
      After the 2 minute rest, just pick up where you left off.