12/18/18

Warmup - Do 2 rounds of:
      Cable Row - 12 reps (light weight)
      Unweighted BB Back Squat - 6 reps
      Unweighted BB Standing Shoulder Press - 6 reps
      Unweighted BB Front Squat - 6 reps

#1  Do 6 rounds of:
      0:00 - BB Front Squat - 3 reps
      1:00 - BB Back Squat - 6 reps

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.
      Load is 65% of front squat 1RM (for both front and back squats).

#2  BB Clean Grip Deadlift with a 2 sec PAUSE 
      5 sets x 5 reps
      Start with a weight you can easily manage and then add weight by feel.
      The pause is right after the BB breaks contact with the floor,  so the BB
      is about mid-shin.  

#3  This is 3 rounds.  The first round looks like this:
      0:00 - Air Squat - 30 reps
      1:00 - Hand Release Pushup - 24 reps
      2:00 - Pullup - 16 reps
      3:00 - Burpee - 16 reps
      4:00 - REST

      For round 2, subtract 3 reps from each exercise.
      Air squat - 27 reps, pushup - 21 reps, pullup - 13 reps, burpee - 13 reps
      Round 2 starts at 5:00.

      For round 3, again subtract 3 reps from each exercise.
      Air Squat - 24 reps, pushup - 18 reps, pullup - 10 reps, burpee - 10 reps
      Round 3 starts at 10:00.