12/24/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 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:

      4 sets x 3 reps at 72% of back squat 1RM or heavier.  Try to add weight
      each set.  Rest between sets.

#2  BB Floor Press - Do as many warmup sets and reps as you like.  The sets
      that count are:

      1 set x 9 reps
      1 set x 6 reps
      1 set x 3 reps
      3 sets x 1 rep
      1 set x 12 reps

      Go as heavy as you can.  Rest between sets.  

#3  Do 3 rounds of:

      Hand Release Pushup - 21 reps
      Kipping Pullup - 18 reps
      EZ Curl Bar Nosebreaker - 15 reps
      Burpee - 12 reps
      BB Front Squat - 9 reps
      REST - 1 minute
      BB Bench Press with a 2 second PAUSE at the bottom of each rep - 6 reps

      Rest as needed between rounds.