11/13/19

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

#1  BB Clean Grip Deadlift - work up to a heavy single

#2  BB Back Squat - work up to a heavy single
      Then take of 15% and do 3 more sets x 3 reps

#3  Run 800 meters then immediately begin:
      Every minute on the minute - Bodyweight Split Squat - 5 reps each side
      When you are not doing split squats, in any order and any combination, do:
      Inverted Row - 20 reps
      One Arm American Kettlebell Swing - 40 reps (20 reps each side)
      Hand Release Pushup - 40 reps
      Overhead Bumper Plate Walk - 100 meters