4/17/15

Warmup - This is one round.  For 5 minutes, at a comfortable pace, do:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Incline Bench Press
      
      5 sets x 5 reps
      Start with a weight you can easily manage.  Add weight by feel.
      Rest between sets.

#2  Every minute, on the minute, do 2 reps of Clean Grip Deadlift (NOT touch
      and go) at 105% of clean 1RM.  In between sets of deadlift, complete the 
      following:

      Prisoner Squat - 75 reps
      Hand Release Pushup - 50 reps
      Burpee - 25 reps

      Complete all the squats before moving on to the pushups, and complete all
      the pushups before moving on to the burpees.  You are done with #2 when you
      complete all the burpees.

#3  BB Front Squat (1.5 REP)

      5 sets x 3 reps
      Start with 60% of front squat 1RM
      Add weight by feel.
      Rest between sets.