11/1/19

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps

#1  BB Clean Grip Deadlift - Work up to 1 set x 3 reps at 93% of Deadlift 1RM

#2  BB Back Squat - 5 sets x 3 reps
      Set 1 - 3 reps at 93% of your Back Squat 1RM
      Sets 2, 3, 4, and 5 - 3 reps (take off 35 lbs from set 1)

#3  Do 3 rounds of:
      EVEN minutes - BB Overhead Hold - 30 seconds (135 lbs)
      ODD minutes - Air Squat - 25 reps
      (rounds start at 0:00, 2:00, 4:00)

      Do 3 rounds of:
      EVEN minutes - BB Row - 15 reps at 135 lbs
      ODD minutes - Hand Release Pushup - 20 reps
      (rounds start at 6:00, 8:00, 10:00)

      Do 3 rounds of:
      EVEN minutes - Goblet Squat - 20 reps
      ODD minute - Inverted Row - 15 reps
      (rounds start at 12:00, 14:00, 16:00)