7/28/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  Hand Release Pushup
      Do a set every minute on the minute
      First set is 11 reps, then add 1 rep per minute
      You are done when you fail to complete the required number of reps
      before the start of the next minute, or you finish the set of 20 reps. 

#2  BB Floor Press
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      4 sets x 2 reps

      Start at 60% of your 1RM and then add weight by feel.

#3  Do two rounds of:
      BB Bench Press - 10 reps
      Goblet Squat - 20 reps
      Toes to Bar - 20 reps
      BB Bench Press (same weight you used for the 10 reps, and go to failure)

      Rest between rounds.