8/27/19

Warmup - Do 1 round of:
      Unweighted BB Back Squat - 10 reps
      Pushup - 10 reps (not hand release)
      Cable Row - 10 reps (light weight)
      DB Thruster - 10 reps (light weight)
      18" Box Jump - 5 reps

#1  BB PAUSE Back Squat
      Work up to a heavy single.
      Then take off 15% and do 3 sets x 3 reps
      PAUSE for 3 seconds at the bottom of each rep.

#2  Start a timer.
      EVEN minutes - Box Jump - 3 reps at 30"
      ODD minutes - BB Front Squat - 3 reps at 135 lbs

      When you are not doing box jumps or front squats, 
      in any order and any combination, do:
      BB Row - 40 reps at 135 lbs
      Hand Release Pushup - 40 reps
      Air Squat - 80 reps

      You are done when you finish all reps of row, pushup, and 
      air squat.