10/26/15

Warmup - At a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Bench Press (1.5 REP)
      1 set x 7 reps, 1 set x 5 reps, 3 sets x 3 reps
      Start with a weight you can easily manage, then try to add weight each set.  
      
#2  EVEN minutes, do 10 reps of Unweighted BB Behind the Neck Thruster
      ODD minutes, do 5 reps of BB Clean Grip Deadlift at 90% of your clean 1RM

      In between Thrusters and Deadlifts, do:
      American Kettlebell Swing - 40 reps
      Toes to Bar - 20 reps
      Hand Release Pushup - 40 reps

      Finish the swings before you move on to toes to bar, and finish the toes to bar
      before you move on to the pushups.