8/9/15

Warmup - Air Squat - 2 sets x 15 reps, then 2 rounds of:

      Unweighted BB Standing Shoulder Press - 6 reps

      Unweighted BB Front Squat - 9 reps

      Pushup (1.5 REP) - 12 reps

#1  BB Rack Press

      1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 3 sets x 2 reps

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

#2  Start a timer.

      0:00 - EZ Curl Bar Nosebreaker - 12 reps

      1:00 - American Kettlebell Swing - 16 reps

      2:00 - Hand Release Pushup - 20 reps

      3:00 - Prisoner Squat - 24 reps

      4:00 - REST

      Round 2 starts at 5 minutes, and you add 3 reps to each exercise.  So you do

      15 nosebreakers, 19 swings, 23 pushups, and 27 squats.

      Round 3 starts at 10 minutes, and again add 3 reps (18 nose breakers, 22 swings,

      26 pushups, and 30 squats).

#3  BB Bench Press with BANDS and a 2 second PAUSE at the bottom of each rep

      5 sets x 3 reps

      Start with a weight you can easily manage and add weight by feel.