8/21/19

Warmup - Do 2 rounds of:
      DB Row - 6 reps each side (light weight)
      Unweighted BB Standing Shoulder Press - 9 reps
      Unweighted BB Back Squat - 12 reps

#1  BB TEMPO Back Squat 
      Work up to a heavy single.
      Then take off 15% and do 3 more sets x 3 reps.
      TAKE 5 SECONDS TO LOWER THE WEIGHT each rep.
      No pause at the bottom.  Normal tempo on the way up.

#2  Start a timer.
      EVEN minutes, do 4 reps of Clean Grip Deadlift at 225 lbs
      ODD minutes - In any order and any combination, do:
      Double Under - 40 reps
      Hand Release Pushup - 40 reps
      Pullup - 20 reps
      Medicine Ball Wall Ball 20 reps

      You are done with #2 when you finish all reps of double under,
      pushup, pullup, and wall ball.