10/14/16

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Pushup (1.5 REP) - 12 reps
      Unweighted BB Back Squat - 9 reps
      Unweighted BB Standing Shoulder Press - 6 reps

#1  BB Bench Press
      1 set x 8 reps at 70% of Bench Press 1 Rep Max
      1 set x 8 reps at 75%
      1 set x 8 reps at 80% 

#2  With a partner, do 200 Hand Release Pushups.
      200 is the total number for both partners.  One partner is working
      and one partner is resting.

#3  Do 3 rounds of:
      Goblet Squat - 24 reps
      DB Row - 16 reps (8 reps per side)
      BB Rack Press - 8 reps

      Rest between rounds.