4/23/16

Warmup - At a comfortable pace, do 1 round of:
      Air Squat - 15 reps
      DB Bench Press - 15 reps (light weight)
      Kettlebell Deadlift - 15 reps
      Unweighted BB Behind the Neck Thruster - 15 reps

#1  BB Rack Press - All sets are 4 reps
      Start at 70% of your bench press 1RM and then add 10 lbs each
      set until you fail.

#2  This is 5 rounds of continuous work.
      American Kettlebell Swing      24-21-18-15-12 reps
      Hand Release Pushup               12-15-18-21-24 reps
      Run 200 meters with a 25 lb DB (or heavier) - same distance each round

      For Round 1, do 24 swings, 12 pushups, and run 200 meters.
      For Round 2, do 21 swings, 15 pushups, and run 200 meters.
      Continue this pattern for 5 rounds.