6/22/16

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Rack Press
      Work up to a max set of 5 reps
      Then take off 10% and do 3 more sets x 5 reps

#2  Run 50 meters x 10 reps
      Effort level for the 10 reps is 50% for rep 1, 60% for rep 2,
      70% for rep 3, 80% for rep 4, 90% for rep 5, 100% for reps 6-10

#3  Do 2 rounds of:
      BB Bench Press - 10 reps
      BB Row - 10 reps
      Behind the Neck Push Press - 10 reps
      Back Squat - 10 reps
      BB Bench Press - same weight as first set of bench press, to failure

      For the row, push press, and squat, use the same bar, same weight.
      Rest between rounds.