2/28/15

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 15 reps
      Pushup - 15 reps (not hand release)
      Cable Row - 15 reps (light weight)

#1  BB Bench Press (no pause, no touch)

      1 set x 11 reps
      1 set x 8 reps
      1 set x 5 reps
      3 sets x 2 reps

      Keep the bar about 1 - 3" off your chest at the bottom of each rep.
      Rest between sets.

#2  Do 1 round of:

      Goblet Squat - 15 reps
      EZ Curl Bar Nosebreaker - 15 reps
      Pullup  - 15 reps
      Hand Release Pushup - 15 reps
      REST - 60 seconds
      BB Rack Press - 10 reps

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

      1 set x 4 reps at 82% of back squat 1RM
      1 set x 3 reps at 85%
      1 set x 2 reps at 87%
      1 set x 1 rep at 90%
      1 set x 1 rep at 92%

      Rest between sets.

#4  (This is the same as #2) Do 1 round of:

      Goblet Squat - 15 reps
      EZ Curl Bar Nosebreaker - 15 reps
      Pullup - 15 reps
      Hand Release Pushup - 15 reps
      REST - 60 seconds
      BB Rack Press - 10 reps