4/11/20

Warmup - With an unweighted BB do 2 rounds of:
      Standing Shoulder Press - 6 reps
      Back Squat - 9 reps
      Row - 12 reps

#1  BB Back Squat - regular tempo
      Work up to a max set of 3 reps
      Then take off 10% and do 3 more sets x 3 reps

#2  Do one round of:
      Run 400 meters
      Tire Pull - 25 meters with 100 lbs in tire (walking backward)
      Air Squat - 25 reps
      Reverse Bear Crawl - 50 meters
      Inverted Row - 20 reps
      DB Lateral Raise - 20 reps
      Pushup to DB Row - 10 reps
      BB Back Squat - 20 reps at 30% of 1RM
      (continuous work)

#3  BB Clean Grip Deadlift
      Work up to a heavy set of 3 reps.
      Go heavier than 4/5/20.