3/12/15

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

#1  BB Floor Press - All sets are 5 reps

      Start with a light weight, then take as many sets as you need to work up 
      to a 5 Rep Max.  Rest between sets.

#2  Every EVEN minute, do 5 reps of BB Clean Grip Deadlift
      Every ODD minute, do 5 reps of BB Rack Press

      In between Deadlifts and Rack Presses, do:
      American Kettlebell Swing - 50 reps
      Hand Release Pushup - 50 reps

      Finish the kettlebell swings before you move on to the pushups.  #3 is over
      when you have completed all 50 swings and all 50 pushups.  

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

      5 reps at 80% of back squat 1RM
      3 reps at 85%
      1 rep at 87%
      1 rep at 90%
      1 rep at 92%
      1 rep at 95%

      Rest between sets.