5/23/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps
      Air Squat - 15 reps

#1  BB Incline Bench Press (1.5 REP)

      All sets are 3 reps.  Start at 55% of your bench press 1RM.
      Add 10 lbs per set until you fail.  Rest between sets.

#2  Hand Release Pushup
      Start a timer.
      At the start of the first minute, do 11 hand release pushups.
      At the start of the second minute, do 12 hand release pushups.
      Add one rep per minute until you either fail to complete the required
      number of reps before the start of the next minute, or you complete the
      round of 20 pushups.

#3  You have 4 total minutes to:
      Run 400 meters, then do as many reps as you can of BB Rack Press at
      70% of your bench press 1RM

#4  BB Back Squat
      5 sets x 2 reps at 77% of 1RM