2/28/19

Warmup - Do one round of:
      Air Squat - 15 reps
      Pushup - 15 reps (not hand release)
      Jump Squat - 10 reps
      DB Reverse Fly - 10 reps
      18" Box Jump - 5 reps

#1  Box Jumps
      1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps, 1 set x 1 rep
      Start at 24" and try to add height each set.

#2  BB Back Squat - Work up to a heavy set of 4 reps, then
      take off 10% and do 3 more sets x 4 reps.
      Normal speed, these are not tempo squats.
      Try to go heavier than 2/22.

#3  BB Clean Grip Deadlift - 5 sets x 5 reps at 90% of Clean 1RM

#4  Do one round of:
      Hand Release Pushup - 20 reps
      Cable Row - 20 reps at 100 lbs
      Goblet Squat - 20 reps
      BB Row - 12 reps at 135 lbs
      BB Thruster - 5 reps at 135 lbs w/ 2 second PAUSE at top of each rep

      REST 60 seconds
      Double Under - as many reps as you can in 60 seconds
      REST 60 seconds

      BB Thruster - 5 reps at 135 lbs 2/ 2 second PAUSE at top of each rep
      BB Row - 12 reps at 135 lbs
      Goblet Squat - 20 reps
      Cable Row - 20 reps at 100 lbs
      Hand Release Pushup - 20 reps