11/30/18

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 - work up to heavy single

#2  This is 20 total sets.  10 sets of back squats and 10 sets of box jumps
      EVEN minutes - Back Squat - 2 reps at 70% of 1RM
      ODD minutes - Box Jump

      For the box jumps:
      Sets 1-4, 3 reps at 30"
      Sets 5-7, 2 reps and add height to the box
      Sets 8-10, 1 rep and add height to the box again

#3  This is 20 total sets.  10 sets of hand release pushups and 10 sets of pullups
      Round 1 looks like this:
      0:00 - Hand Release Pushup
      0:30 - Pullup

      Round 2 starts at 1:00, Round 3 starts at 2:00, etc.
      YOU PICK the number of pushups and pullups.  DO THE SAME NUMBER
      of reps each round.  Pick a number that is challenging but you can get
      through all 10 rounds.