2/9/14

Warmup - At a comfortable pace, do 3 rounds of:
      Unweighted BB Back Squat - 5 reps
      Unweighted BB Behind the Neck Standing Press - 5 reps
      Unweighted BB Front Squat - 5 reps
      Unweighted BB Standing Press - 5 reps
      Pushup (not hand release) - 10 reps

#1  BB Front Squat      4-4-4-4 reps with a 5 second PAUSE at the bottom of each rep

      Start with 55% of your front squat 1RM and then add weight each set.
      Rest between sets.

#2  BB Bench Press WITH BANDS      4-4-4-4-4 reps

      No pause.  Start with a weight you can easily manage and then add weight each set.
      Rest between sets.

#3  American Kettlebell Swing      10-20-30-40 reps
      Hand Release Pushup              40-30-20-10 reps

      This is continuous work.  Do 10 swings, then 40 pushups, then 20 swings, then
      30 pushups, etc.

#4  This is one round:

      BB Rack Press - 1 minute of work (60% of bench press 1RM)
      REST - 1 minute
      EZ Curl Bar Nosebreaker - 1 minute of work
      REST - 1 minute
      DB Incline Bench Press - 1 minute of work
      REST - 1 minute
      Medicine Ball Wall Ball - 1 minute of work