11/13/16

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Unweighted BB Row - 20 reps
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Shoulder Press - 10 reps

#1  BB Bench Press
      Do as many warmup reps and sets as you like before you start #1.
      Set 1 - Do as many reps as you can at 85% 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 80% of Bench Press 1RM,
      then immediately take off 40 lbs, and again do as many reps as you can.

#2  Do 2 rounds of:
      Overhead Plate Walk - 100 meters
      Sledgehammer VS Tire - 20 reps (10 reps per side)
      Plate Pull - 80 feet
      Cable Row - 20 reps
      Air Squat - 60 reps
      DB Incline Alternating Bench Press - 20 reps (10 reps per side)

#3  BB Bench Press (1.5 REP)
      4 sets x 3 reps