5/25/17

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 10 reps
      Back Squat - 10 reps
      Push Press - 10 reps

#1  Cable Row - This is 2 sets.  
      Start with a weight you think you can get 12 reps with.
      The goal is 12 reps, but do as many complete reps as you can
      followed by 2 partial reps.  Immediately drop 20 lbs and again
      do as many complete reps as you can followed by 2 partial reps.
      
      Rest, then for set 2, start with a weight you think you can get for 
      8 reps.  But again, do as many complete reps as you can followed
      by 2 partial reps.  Immediately drop 20 lbs and again do as many
      complete reps as you can followed by 2 partial reps. 

#2  This is 8 rounds of continuous work:
      Pullup                                           1-2-3-4-5-6-7-8 reps
      Tire Flip Jump Through            2 reps each round
      Air Squat                                     15-14-13-12-11-10-9-8 reps
      Standing BB Shoulder Press      4 reps each round at 70% of 1RM