10/31/14

Warmup - Do 2 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps
      Air Squat - 15 reps

      Then, with an unweighted BB and at a comfortable pace, do 
      unweighted BB Behind the Neck Thruster
      for 90 seconds.

#1  BB Back Squat  - Do as many warmup reps and sets as you like. 
      The sets that count are:

      8 reps at 67% of back squat 1RM
      8 reps at 72%
      8 reps at 77%
      8 reps at 77%

      Rest between sets.

#2  BB Floor Press

      Establish a 5 Rep Max.  Do as many warmup sets (all at 5 reps) as you need.
      We will post results.

#3  Do 4 rounds of:

      Hand Release Pushup - 24 reps
      Air Squat - 18 reps
      EZ Curl Bar Nosebreaker - 12 reps
      REST - 1 minute
      BB Bench Press - 6 reps with a 2 second PAUSE at the bottom of each rep

      REST 2 minutes between rounds.