DB Row - 6 reps each side (light weight)
DB Incline Bench Press - 9 reps
Unweighted BB Back Squat - 12 reps
#1 BB Back Squat - 2 sets x 6 reps
Do as many warmup reps and sets as you like.
Set 1 is a max set of 6 reps.
Then take off 10% or 20 lbs (subtract the larger number) and do
1 more set x 6 reps.
#2 Do 2 rounds of:
Plate Pull - 40 feet
Air Squat - 35 reps
Sledgehammer VS Tire - 30 seconds of work each side
Cable Row - 25 reps at 100 lbs
Hand Release Pushup - 20 reps
Squat Box Jump - 15 reps to an 18" box (go full depth each rep)
Pullup - 10 reps
BB Thruster - 5 reps with a 2 second PAUSE at the bottom and top of each rep
REST at least 2 minutes between rounds.
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