1/24/16

Warmup - At a comfortable pace, do 3 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 12 reps
      BB Bench Press with Bands + Kettlebells - 12 reps 
      (see the pic at the bottom of the post for the bands + kettlebells setup)

#1  BB Bench Press (1.5 REP)
      1 set x 7 reps
      1 set x 5 reps
      3 sets x 3 reps
      Try to add weight each set.

#2  Do 1 round of:
      Plate Pull - 80 feet
      Run 300 meters 
      Reverse Bear Crawl - 25 meters
      Cable Row - 20 reps
      DB Incline Bench Press - 20 reps
      DB Row - 10 reps per side
      DB Seated Shoulder Press - 10 reps

      REST - 2 minutes

      DB Seated Shoulder Press - 10 reps
      DB Row - 10 reps per side
      DB Incline Bench Press - 20 reps
      Cable Row - 20 reps
      Reverse Bear Crawl - 25 meters
      Run 300 meters
      Plate Pull - 80 feet