2/20/16

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps

#1  BB Back Squat  
      Do as many warmup reps and sets as you like.  The sets that count are:
      5 sets x 4 reps at 80% of back squat 1RM

#2  BB Clean Grip NO TOUCH Deadlift
      4 sets x 6 reps
      The first set that counts is at 80% of your clean 1RM.  Add weight by feel.
      For the no touch deadlift, keep the BB about 1-2" off the floor at the bottom
      of each rep.  Slow and controlled.  

#3  Start a timer.  Round 1 looks like this:
      0:00 - Pullup - 10 reps (kipping or strict)
      1:00 - Hand Release Pushup - 14 reps
      2:00 - Air Squat - 18 reps

      For each round, add 2 reps to each exercise.  So for round 2, do 12 pullups,
      16 pushups, and 20 air squats.  Round 2 starts at 3:00.

      Keep adding 2 reps each round until you either fail to complete the
      required number of reps for that minute, OR you finish 5 rounds (18 pullups,
      22 pushups, 26 air squats)