7/7/16

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 10 reps
      Back Squat - 15 reps
      Clean Grip Row - 20 reps

#1  BB Back Squat

      3 sets x 3 reps at 90% of Back Squat 1RM

#2  BB Clean Grip Deadlift

      4 sets x 3 reps at 90% of Clean Grip Deadlift 3RM

#3  Start a timer.  Round 1 looks like this:

      0:00 - Pullup - 10 reps

      1:00 - Hand Release Pushup - 14 reps

      2:00 - Air Squat - 18 reps

      For each round, add 2 reps to each exercise.  So for round 2, do

      12 Pullups, 16 Hand Release Pushups, and 20 Air Squats.

      Round 2 starts at 3 minutes.

      Keep adding 2 reps each round until you either fail to complete the

      required number of reps for that round, OR you complete 5 rounds

      (18 Pullups, 22 Hand Release Pushups, and 26 Air Squats)