7/4/16

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Close Grip Pushup - 20 reps (tips of thumbs about 1" apart)
      DB Reverse Fly - 15 reps
      Unweighted BB Thruster - 10 reps

#1  BB Bench Press

      Work up to a max set of 3 reps.

      Then take off 10% and do 4 more sets x 3 reps.

#2  Do 1 round of:

      BB Back Squat - 20 reps at 40% of Back Squat 1RM

      Stability Ball Pushup - 20 reps (2 hands on bench, 1 foot on stab. ball)

      Toes to Bar - 20 reps

      DB Incline Bench Press - 20 reps

      Cable Row - 20 reps

      EZ Curl Bar Nosebreaker - 20 reps

      Goblet Squat - 20 reps

      REST 2 minutes

      Then with a running clock, you have 4 minutes to run 400 meters and

      do as many reps as you can of BB Floor Press at 60% of your Bench

      Press 1RM.