4/16/14

Warmup - At a comfortable pace, do 2 rounds of:
      DB Reverse Fly - 10 reps
      DB Bench Press - 10 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted Standing BB Shoulder Press - 10 reps

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

      Do as many warmup sets and reps as you like.  The loads for the 4 sets that count are:
      set 1 - 57%, set 2 - 62%, set 3 - 67%, set 4 - 72% (of front squat 1RM)
      Rest between sets.

#2  BB Bench Press WITH BANDS      5 sets x 5 reps 

      There is a 2 second PAUSE at the bottom of each rep.  Start with a weight you can
      easily manage and then add weight each set.  Rest between sets.  

#3  Do 2 rounds of:

      Burpee - 60 seconds (as many quality reps as you can)
      REST - 60 seconds
      Sledgehammer VS Tire (vertical swing) - 60 seconds (30 sec of work per side)
      REST - 60 seconds
      Hand Release Pushup - 60 seconds (as many quality reps as you can)
      REST - 60 seconds
      American Kettlebell Swing - 60 seconds (as many quality reps as you can)
      REST - 60 seconds

      The only rest between round 1 and 2 is the 60 seconds after kettlebell swing.