12/30/18

Warmup - Do one round of:
      Cable Row - 20 reps (light weight)
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      Pushup - 10 reps (not hand release)

#1  BB TEMPO Back Squat - 4 sets x 8 reps
      Five second descent on each rep.
      Load is 55% of 1 Rep Max.

#2  BB Clean Grip Deadlift with a 2 SECOND PAUSE each rep
      5 sets x 5 reps
      Start with a moderate weight, then add weight by feel.
      Go heavier than 12/24/18.
      Pause right after the BB breaks contact with the ground, when
      the BB is at mid-shin.  

#3  Do 4 rounds of:
      Handstand Hold - 30 seconds
      Tire Flip Jump Through - 3 reps
      Goblet Squat - 12 reps
      DB Row - 18 reps (9 reps each side)
      Double Under - 24 reps
      REST - 1 minute