3/12/16

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Clean Grip Row - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 20 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press
      Work up to a max set of 3 reps. 
      Then take off 10% and do 4 more sets x 3 reps.
      Rest between all sets.

#2  Do 4 rounds of:
      Run 200 meters
      BB Thruster - 5 reps 
      BB Rack Press - 5 reps
      REST - 1 minute
      Hand Release Pushup - 25 reps
      REST - 1 minute