Warmup - Do 2 rounds of:
Cable Row - 15 reps (light weight)
Unweighted BB Back Squat - 12 reps
Unweighted BB Standing Shoulder Press - 9 reps
#1 Do 5 rounds of:
BB Clean Grip Row 15-12-9-6-3 reps
Close Grip Pushup - 12 reps each round
For the row, start light and add weight each set.
Finish heavier than 12/23/19.
#2 Do 7 rounds of:
0:00 - Run 100 meters in less than 20 seconds
1:00 - 7 Burpees
Round 2 starts at 2:00. Round 3 starts at 4:00, etc.
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