1/29/19

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 Power Clean - work up to a heavy set of 3 reps

#2  BB TEMPO Back Squat - 4 sets x 6 reps
      5 second descent on each rep
      Set 1 - 60% of Back Squat 1RM
      Set 2 - 65%
      Set 3 - 70%
      Set 4 - 75%

#3  This is continuous work.  Do 5 rounds of:
      Burpee - 8 reps
      Cable Row - 12 reps at 100 lbs
      Unweighted BB Thruster - 8 reps
      Double Under - 24 reps

      Also, every minute on the minute until you finish the 5 rounds,
      do 2 reps of BB Clean Grip Deadlift at 100% of Clean 1RM.
      After each set of deadlift, just pick up where you left off with 
      the burpees, rows, thrusters, and double unders.