3/17/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  BB Back Squat (with a 5 second PAUSE at the bottom of each rep) - 2 reps x 4 sets

      Do as many warmup sets as you like.  The first set that counts is with 75% of your
      back squat 1RM.  Try to add weight each set.  Rest between sets.

#2  BB Bench Press WITH BANDS (no pause)      2 reps x 6 sets

      Start with a weight you can easily manage and then try to add weight each set.
      Rest between sets.

#3  Do 3 rounds of:

      BB Thruster - 9 reps (50% of front squat 1RM, lock out at the top of each rep)
      EZ Curl Bar Nosebreaker - 12 reps
      Toes to Bar - 15 reps
      Hand Release Pushup - 18 reps
      REST - 1 minute
      BB Rack Press - 6 reps (heavy as you can)
      
      Rest as needed between rounds.