8/8/14

Warmup - Do 2 sets x 15 reps of Air Squat, then 2 rounds of:
      Unweighted BB Standing Shoulder Press - 6 reps
      Unweighted BB Front Squat - 9 reps
      Pushup (1.5 REP) - 12 reps

#1  BB Frankenstein Front Squat with a 2 SECOND PAUSE at the bottom of each rep
      Do as many warmup reps and sets as you like.  The sets that count are:
      3 reps at 60% of Front Squat 1RM
      3 reps at 65%
      3 reps at 70%
      3 reps at 75%
      3 reps at 80%
      3 reps at 80% or heavier

      Rest between sets.

#2  BB Bench Press with a 2 SECOND ISOMETRIC PAUSE at the bottom of each rep

      1 set x 10 reps
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      1 set x 2 reps
      1 set x 12 reps

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

#3  Do one set every minute, on the minute.  This is 3 rounds.  
      Round 1 looks like this:

      0:00 - EZ Curl Bar Nosebreaker - 12 reps
      1:00 - American Kettlebell Swing - 15 reps
      2:00 - Hand Release Pushup - 18 reps
      3:00 - Prisoner Squat - 21 reps
      4:00 - REST

      Round 2 starts at 5 minutes, and you add 3 reps to each exercise.  So you will do
      15 nosebreakers, 18 swings, 21 pushups, and 24 squats
      Round 3 starts at 10 minutes, and again you add 3 reps to each exercise.  So you will
      do 18 nosebreakers, 21 swings, 24 pushups, and 27 squats.