2/16/15

Warmup - Do 2 rounds of:
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Front Squat - 10 reps
      Pushup (1.5 REP) - 10 reps

#1  BB Rack Press

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

      Try to add weight each set.  Rest between sets.  

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

      0:00 - Air Squat - 21 reps
      1:00 - Hand Release Pushup - 18 reps
      2:00 - American Kettlebell Swing - 15 reps
      3:00 - Burpee - 12 reps
      4:00 - REST 

      Round 2 starts at 5 minutes, and you add 3 reps per exercise.  So for round 2
      do 24 air squats, 21 pushups, 18 swings, and 15 burpees.  Round 3 starts at 10
      minutes, and you add 3 more reps per exercise.  So for round 3 do 27 air squats,
      24 pushups, 21 swings, and 18 burpees.

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

      1 set x 5 reps at 80%
      1 set x 4 reps at 82%
      1 set x 3 reps at 85%
      1 set x 2 reps at 87%
      2 sets x 1 rep at 90%

      Rest between sets.