4/23/15

Warmup - At a comfortable pace, do 1 round of:
      Air Squat - 25 reps
      Pushup - 20 reps (not hand release)
      Unweighted BB Row - 15 reps
      Unweighted BB Front Squat - 10 reps
      Unweighted BB Thruster (2 sec PAUSE at the top and bottom of each rep) - 5 reps

#1  BB Bench Press with a 2 second ISOMETRIC PAUSE

      1 set x 12 reps, 1 set x 8 reps, 1 set x 4 reps, 2 sets x 2 reps

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

#2  Do 3 rounds of:

      Hand Release Clapping Pushup - 7 reps
      DB Incline Bench Press - 14 reps
      Goblet Squat - 21 reps
      Double Under - 28 reps

      Rest 60 seconds between rounds.

#3  BB Back Squat 

      Do as many warmup reps and sets as you like.
      The sets that count are 5 sets x 2 reps at 70% of back squat 1RM
      Rest between sets.