12/7/19

Warmup - Do 2 rounds of:
      Inverted Row - 6 reps
      DB Incline Bench Press - 9 reps
      Unweighted BB Back Squat - 12 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 light then add weight each set.

#2  BB TEMPO Back Squat - 4 sets x 5 reps
      Start light, then add weight each set.
      Take 5 seconds to lower the weight each rep.  
      Finish heavier than 12/1/19.

#3  Do 2 rounds of:
      Pullup - 15 reps
      24" Box Jump - 15 reps
      REST 60 seconds
      Hand Release Pushup - 15 reps
      Air Squat - 30 reps
      REST 60 seconds
      BB Row - 15 reps at 135 lbs
      BB Overhead Hold - 30 seconds at 135 lbs
      REST 60 seconds
      Run 200 meters
      Burpee - 20 reps
      REST 60 seconds