5/11/15

Warmup - At a comfortable pace, do 3 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      BB Bench Press with BANDS + Kettlebells - 10 reps (light weight)
      Air Squat - 10 reps

#1  BB Rack Press
      1 set x 10 reps, 1 set x 7 reps, 3 sets x 4 reps
      Go as heavy as you can.

#2  Do 3 rounds of:

      BB Overhead Squat - 5 reps with a 2 second PAUSE at the bottom of each rep
      DB Row - 10 reps per side
      Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
      REST - 1 minute
      BB Bench Press (no pause, no chest touch) - 10 reps

      Rest as needed 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
      All reps at 70%