1/5/19

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB TEMPO Back Squat - 4 sets x 8 reps
      Five second descent on each rep.
      Load is 60% of BB Back Squat 1 Rep Max

#2  Clean Grip Deadlift with a 2 second PAUSE each rep
      5 sets x 5 reps
      Start with a moderate weight.
      Your top set should be heavier than your top set from 12/30/18.

#3  Do 3 rounds of:
      Run 200 meters
      DB Farmer's Carry - 100 meters
      Medicine Ball Wall Ball - 15 reps
      Strict Pullup - 12 reps
      30" Box Jump - 9 reps
      (continuous work)