3/18/16

Warmup - At a comfortable pace, do 3 rounds of:
      DB Bench Press - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  Do 10 rounds of:
      Hand Release Pushup - 20 seconds of work
      REST - 10 seconds

      Pace yourself and try to get the same number of reps each round.  

#2  BB Bench Press
      Work up to a max set of 3 reps
      Try to beat your 3RM from 3/12/16
      Then take off 10% and do 4 more sets x 3 reps

#3  Do 1 round of:
      BB Behind the Neck Thruster - 20 reps at 40% of your back squat 1RM
      EZ Curl Bar Nosebreaker - 20 reps
      Toes to Bar - 20 reps
      DB Incline Bench Press - 20 reps
      Cable Row - 20 reps
      REST - 2 minutes
      Then with a running clock, you have 4 minutes to run 400 meters and
      then do as many reps as you can of BB Floor Press at 60% of your bench
      press 1RM.  The floor presses don't have to be unbroken.  You can rerack
      the BB as many times as you like.