Warmup - Do 2 rounds of:
Banded Pull Apart - 20 reps
Pushup - 15 reps (not hand release)
Unweighted BB Back Squat - 10 reps
#1 BB Back Squat - work up to a heavy single
Then take off 15% and do 2 more sets x 3 reps
#2 BB Clean Grip Deadlift - 4 sets x 3 reps at 115% of Clean 1RM
#3 This is up to 5 rounds. Round 1 looks like this:
0:00 - Hand Release Pushup - 12 reps
1:00 - Cable Row - 16 reps
2:00 - Air Squat - 20 reps
For round 2, add 2 reps to each exercise (14 pushups, 18 rows, 22 air squats)
Keep adding 2 reps each round until you either fail to complete the required
number of reps before the start of the next minute, OR you
finish 5 rounds (20 pushups, 24 rows, 28 air squats).
Round 2 starts at 3:00. Round 3 starts at 6:00, etc.
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