11/7/19

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 1 set x 3 reps at 97% of Deadlift 1RM

#2  BB Back Squat - 5 sets x 3 reps
      Set 1 - 3 reps at 97% of your Back Squat 1RM
      Sets 2, 3, 4, and 5 - 3 reps (take off 35 lbs from set 1)

#3  Start a timer.  In any order and any combination, do:
      BB Ground to Overhead - 8 reps at 135 lbs
      24" Box Jump - 16 reps
      Cable Row - 24 reps
      American Kettlebell Swing - 32 reps
      Hand Release Pushup - 40 reps

      At 3:00, 6:00, 9:00, etc. run 100 meters
      Don't run at 0:00.  Get in 3 minutes of work before your first run.
      You are done with #3 when you finish all reps of ground to overhead,
      box jump, cable row, kettlebell swing, and pushup.