5/17/16

Warmup - Do 2 rounds of:
      DB Incline Bench Press - 12 reps (light)
      Unweighted BB Row - 12 reps
      Unweighted BB Standing Shoulder Press - 12 reps
      Unweighted BB Back Squat - 12 reps
      
#1  BB Rack Press
      Work up to a max set of 10 reps.
      Then take off 10% and do 2 more sets x 10 reps.

#2  This is 7 rounds.
      Round 1 looks like this:
      0:00 - BB Back Squat - 6 reps at 55% of 1RM
      1:00 - BB Row - 12 reps
      2:00 - Hand Release Pushup - 18 reps

      Round 2 starts at 3:00.  Round 3 starts at 6:00, etc.