6/28/15

Warmup - Do 1 round of:
      Air Squat - 20 reps
      Pushup - 20 reps (not hand release)
      Unweighted BB Row - 20 reps
      Unweighted BB Back Squat - 20 reps

#1  BB Rack Press
      1 set x 10 reps, 1 set x 7 reps, 2 sets x 4 reps, 3 sets x 1 rep
      Add weight by feel.

#2  Do 3 rounds of:

      BB Row - 10 reps
      Prisoner Squat - 25 reps
      Sledgehammer VS Tire - 60 seconds (vertical swing, 30 sec per side)
      DB Incline - 15 reps
      REST - 1 minute
      Hand Release Pushup - 1 minute (as many quality reps as you can)

      Rest between rounds.

#3  BB Back Squat
      1 set x 2 reps at 70% of back squat 1RM
      1 set x 2 reps at 75%
      1 set x 2 reps at 80%
      2 sets x 2 reps at 85%