10/25/14

Warmup - At a comfortable pace, do one round of:
      Air Squat - 25 reps
      Pushup - 20 reps (not hand release)
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Behind the Neck Standing Shoulder Press - 10 reps

#1  BB Back Squat with a 5 second PAUSE at the bottom of each rep
      Do as many warmup sets and reps as you like.  The sets that count are:

      5 sets x 3 reps at 60% of 1RM or higher.  Try to add weight each set.  

      Rest between sets.

#2  Do 1 round of:

      Burpee - 20 reps
      BB Back Squat - 20 reps (with 50% of 1RM)
      Hand Release Pushup - 40 reps

#3  BB Incline Bench Press (no pause)
      
      Sets 1 and 2 - 8 reps
      Sets 3 and 4 - 8 reps, take off 20 lbs, go to failure

      If you can, add weight each set.  Rest between sets.

#4  Do 1 round of: (same as #2)

      Burpee - 20 reps
      BB Back Squat - 20 reps (with 50% of 1RM)
      Hand Release Pushup - 40 reps