8/14/14

Warmup - At a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Back Squat - Do as many warmup reps and sets as you like.  The sets
      that count are:  10 reps at 67% of 1RM, 10 reps at 72%, 10 reps at 77%

#2  BB Bench Press WITH BANDS (1.5 REP)

      1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps, 1 set x 4 reps

      Go as heavy as you can for each set.  Rest between sets.  

#3  Do 3 rounds of:

      BB Ground to Overhead - 5 reps
      BB Rack Press - 5 reps
      REST - 1 minute
      Hand Release Pushup - 25 reps
      REST - 2 minutes