7/28/16

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 2 Rep Max
      Then take off 10% and do 2 drop sets x 2 reps 

#2  This is 3 rounds.  The first round looks like this:
      0:00 - Air Squat - 27 reps
      1:00 - Hand Release Pushup - 24 reps
      2:00 - American Kettlebell Swing - 21 reps
      3:00 - Burpee - 18 reps
      4:00 - REST

      For round 2, subtract 3 reps from each exercise.
      (24 squats, 21 pushups, 18 swings, 15 burpees)
      Round 2 starts at 5 minutes.

      For round 3, again subtract 3 reps from each exercise.
      (21 squats, 18 pushups, 15 swings, 12 burpees)
      Round 3 starts at 10 minutes.

#3  BB Bench Press (1.5 REP)
      1 set x 6 reps, 1 set x 4 reps, 2 sets x 2 reps
      Go as heavy as you can.