2/23/20

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      DB Lateral Raise - 10 reps (light weight)
      Air Squat - 15 reps

#1  BB Back Squat - regular tempo
      Work up to a moderate set of 10 reps.
      Leave room to go up in weight on 2/29 and 3/6.
      Then take off 10% and do 3 more sets x 10 reps.
      
#2  Start a timer.  In any order and any combination, do:
      BB Ground to Overhead - 8 reps
      24" Box Jump - 16 reps
      Cable Row - 24 reps at 100 lbs
      American Kettlebell Swing - 32 reps
      Unweighted BB Standing Shoulder Press - 40 reps (lock out every rep)

      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 #2 when you finish all rounds of ground to overhead,
      box jump, row, swing, and pushup.  

#3  BB Clean Grip Deadlift - regular tempo
      Work up to a moderate set of 10 reps.
      Leave room to go up in weight on 2/29 and 3/6.
      No drop sets.