5/5/15

Warmup - At a comfortable pace, do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      DB Bench Press - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Floor Press
      1 set x 12 reps, 1 set x 6 reps, 4 sets x 3 reps
      Add weight by feel. 

#2  EVEN minutes - Run 100 meters in less than 20 seconds
      ODD minutes - 7 reps of BB Thruster

      This is 14 total sets (run 100 meters 7 times, and do 7 sets of BB Thruster)
      Be sure to lock out at the top of each thruster.

#3  Hand Release Pushup - 100 reps
      Break this up however you like.  Just work as quickly as possible to finish
      all 100 reps.

#4  BB Back Squat
      5 sets x 2 reps at 75% of back squat 1RM
      all reps, all sets at 75%