Home » 9 April 2013 9 April 2013 “Southern Drawl” Every 90 second 2 x Ground-to-Overhead for 10 sets at 70-90% of 1 rep C&J max. Increase/Decrease weight as needed. THEN 3 rounds for total reps of: 1 minute Air Squat 1 minute H.R. Push Ups 1 minute Sit Ups