11/12/14

Warmup - At a comfortable pace, do 3 rounds of:
      Cable Row - 12 reps (light weight)
      DB Bench Press - 12 reps (light weight)
      Unweighted BB Back Squat - 12 reps

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

      8 reps at 70% of back squat 1RM
      8 reps at 75%
      8 reps at 80%

      Rest between sets.

#2  BB Bench Press WITH BANDS (1.5 REP)

      5 sets x 3 reps - start with a weight you can easily manage, and then try
      to add weight each set.  Rest between sets.

#3  Start a timer.  This is 3 rounds.  Round 1 looks like this:

      0:00 - BB Front Squat - 3 reps + BB Push Press - 3 reps
      1:00 - BB Bench Press with a 2 sec ISOMETRIC PAUSE each rep - 6 reps
      2:00 - Plate Pull - 40 feet
      3:00 - Hand Release Pushup - 20 reps
      4:00 - Burpee - 15 reps
      5:00 - REST

      Round 2 starts at 6 minutes.  Round 3 starts at 12 minutes.