11/19/15

Warmup - Do 2 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 15 reps

#1  Hand Release Pushups
      Start a timer.  Do a set every minute, on the minute.  
      The first set is 11 reps, then add one rep per minute.
      You are done when you fail to complete the required number of reps
      before the start of the next minute, or you finish the set of 20 reps.

#2  BB Rack Press
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      3 sets x 2 reps

      Start with a weight you can easily manage, and then try to add weight each set.

#3  Do 2 rounds of:
      BB Bench Press - 10 reps
      Goblet Squat - 20 reps
      Toes to Bar - 20 reps
      BB Bench Press - to failure (same weight you used for the set of 10 reps)

      Rest between sets.