12/9/18

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      Pushup - 9 reps (not hand release)
      Unweighted BB Back Squat - 12 reps

#1  BB Bench Press (1.5 REP)
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      2 sets x 2 reps
      Try to add weight each set.

#2  Do 3 rounds of:
      18" Box Squat Jump - 5 reps (full depth at the bottom of each rep)
      BB Clean Grip Deadlift - 5 reps at 100% of Clean 1RM
      DB Incline Bench Press - 10 reps
      Cable Row - 15 reps
      Hand Release Pushup - 15 reps
      Sledgehammer VS Tire - 30 seconds per side
      Air Squat - 30 reps
      Plate Pull - 60 feet

      Rest between rounds.