8/27/15

Warmup - Do 3 rounds of:
      Air Squat - 12 reps
      Cable Row - 12 reps (light weight)
      DB Bench Press - 12 reps (light weight)

#1  BB Incline Press
      All sets are 2 reps
      Start with 50% of your bench press 1RM. 
      Add weight each set until you hit your 2 Rep Max

#2  This is 6 rounds.

      Pullup                    10 reps each round
      DB Thruster         20-18-16-14-12-10 reps
      BB Row                 5 reps each round
      BB Rack Press      2-4-6-8-10-12 reps
      Rest 1 minute between rounds.

      For round 1, do 10 pullups, 20 thrusters, 5 rows, 2 presses.
      For round 2, do 10 pullups, 18 thrusters, 5 rows, 4 presses.
      Continue this pattern for 6 rounds.

#3  Do 8 rounds of:
      Hand Release Pushup - 20 seconds of work
      REST - 10 seconds

      Pace yourself, and try to get the same number of reps each round.