8/21/15

Warmup - Do 1 round of:
      DB Reverse Fly - 15 reps (light weight)
      DB Bench Press - 15 reps (light weight)
      Unweighted BB Squat - 15 reps
      Unweighted BB Shoulder Press - 15 reps

#1  BB Floor Press
      1 set x 9 reps, 1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps, 2 sets x 1 rep

      Start at 50% of your bench press 1RM, then add weight by feel.  

#2  This is 5 rounds of continuous work.
      Goblet Squat      25-20-15-10-5 reps
      BB Row              5 reps each round

      Do 25 goblet squats, then 5 rows, then 20 goblet squats, then 5 rows, etc.

#3  BB Bench Press (1.5 REP)
      6 sets x 3 reps
      Start at 65% of your bench 1RM, and then add weight by feel.

#4  This is 5 rounds of continuous work.  
      American Kettlebell Swing      25-20-15-10-5 reps
      Unweighted BB Squat Jump    5 reps

      Do 25 swings, then 5 squat jumps, then 20 swings, then 5 squat jumps, etc.