7/22/16

Warmup - Do 2 rounds of:
      Unweighted BB Row - 15 reps
      Pushup - 15 reps (not hand release)
      Air Squat - 15 reps

#1  BB Bench Press
      Work up to a 2 Rep Max.  No drop sets.

#2  Do 1 round of:
      Sledgehammer VS Tire (vertical swing) - 20 reps (10 reps per side)
      Plate Pull - 80 feet
      Cable Row - 20 reps
      Air Squat - 60 reps
      Hand Release Pushup - 20 reps
      American Kettlebell Swing - 40 reps
      Burpee - 20 reps

#3  BB Floor Press
      1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 2 sets x 2 reps
      Go as heavy as you can.

#4  Run 800 meters in less than 3:45.
      If you run each 100 meters in 28 seconds, you will finish in just under 3:45.