3/30/15

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 - 25 reps
      Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
      BB Row - 15 reps
      DB Alternating Incline Press - 10 reps per side
      REST - 1 minute
      BB Rack Press - 5 reps

      Rest 3-5 minutes between rounds.

#2  BB Bench Press WITH BANDS (no pause)

      1 set x 7 reps
      2 sets x 5 reps
      3 sets x 3 reps
      4 sets x 1 rep

      Rest between sets.  Start with a light weight and then try to add weight
      each set.

#3  BB Back Squat

      1 set x 5 reps at 60% of back squat 1RM
      1 set x 5 reps at 65%
      1 set x 5 reps at 70%
      2 sets x 5 reps at 75%

      Rest between sets.  Squats today are intentionally lighter.  We will be going
      for a back squat 1RM next shift.