7/4/15

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 15 reps
      Cable Row - 15 reps (light weight)
      Pushup - 15 reps (not hand release)

#1  BB Bench Press - We are going for a 1 Rep Max
      4 reps at 60% of bench press 1RM
      3 reps at 70%
      2 reps at 75%

      Do single reps at 80% and above, adding weight until you hit
      a 1 Rep Max.  We will post results.

#2  BB Front Squat - We are going for a 1 Rep Max
      4 reps at 60% of front squat 1RM
      3 reps at 70%
      2 reps at 75%

      Do single reps at 80% and above, adding weight until you hit
      a 1 Rep Max.  We will post results.

#3  In 8 minutes, do as many rounds as you can of:
      Hand Release Pushup      5-10-15-20....
      Goblet Squat                     5-10-15-20...

      Do 5 pushups, then 5 squats, then 10 pushups, then 10 squats, adding
      5 reps per round to each exercise until you hit the 8 minute time limit.