12/13/19

Warmup - Do 2 rounds of:
      Kettlebell Deadlift - 10 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 10 reps
      DB Reverse Fly - 10 reps

#1  Clean Grip Deadlift - 3 sets x 5 reps
      PAUSE for one second with the barbell at mid-shin, right after
      the barbell breaks contact with the floor.  Start somewhat light,
      then add weight each set.  Finish heavier than 12/7/19.

#2  BB TEMPO Back Squat - 4 sets x 5 reps
      Take 5 seconds to lower the weight each rep.
      Start somewhat light, then add weight each set.
      Finish heavier than 12/7/19.

#3  Start a timer.
      EVEN minutes - 3 reps of BB Ground to Overhead at 135 lbs
      ODD minutes - In any order and any combination, do:
                                 Pullup - 20 reps
                                 Hand Release Pushup - 40 reps
                                 Air Squat - 60 reps

      You are done with #3 when you complete all reps of pullup, pushup,
      and air squat.