3/18/15

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

#1  Do 3 rounds of: 

      Goblet Squat - do as many quality reps as you can in 40 seconds
      REST - 20 seconds
      Double Under - do as many quality reps as you can in 40 seconds
      REST - 20 seconds

#2  BB Bench Press with a 2 second PAUSE at the bottom of each rep

      Set 1 - 8 reps
      Set 2 - ADD 20 lbs to the weight you used in Set 1 and go to failure
      Set 3 - SUBTRACT 20 lbs from the weight you used in Set 1 and go to failure

      Rest between sets.

#3  Hand Release Pushups
      With a partner, do 200 total pushups.  Only one partner is working at a time.
      Your rest is when your partner is working.  If you are working by yourself,
      do 100 total reps and try to keep the work to rest ratio at about 1:1.  

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

      1 set x 4 reps at 75% of front squat 1RM
      1 set x 3 reps at 80%
      1 set x 2 reps at 85%
      1 set x 1 rep at 90%
      1 set x 1 rep at 92%
      1 set x 1 rep at 95%

      Rest between sets.