10/20/16

Warmup - Do one round of:
      Air Squat - 25 reps
      Pushup - 20 reps (not hand release)
      Cable Row - 15 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps

#1  BB Bench Press
      Do as many warmup sets and reps as you like before you start #1.
      Set 1 - Do as many reps as you can at 82.5% of bench press 1RM,
      then immediately take off 40 lbs, and again do as many reps as you can.
      Set 2 - Do as many reps as you can at 77.5% of bench press 1RM,
      then immediately take off 40 lbs, and again do as many reps as you can.

#2  Do 5 rounds of:
      BB Row - 12 reps at 60% of clean 1RM
      DB Thruster - 12 reps

      Rounds start at 0:00, 2:00, 4:00, 6:00, and 8:00.

#3  BB Floor Press
      1 set x 6 reps
      1 set x 4 reps
      3 sets x 2 reps