12/19/16

Warmup - Do 1 round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Clean Grip Row - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 20 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      Work up to a 2 Rep Max
      Then take off 10% and do 3 more sets x 2 reps.

#2  This is 6 rounds.
      DB Thruster                     16-14-12-10-8-6 reps
      BB Row                             8 reps each round
      BB Rack Press                  2-4-6-8-10-12 reps

      Round 1 is 16 thrusters, 8 rows, and 2 presses.
      Round 2 is 14 thrusters, 8 rows, and 4 presses, etc. 
      Rest 1 minute between rounds.      
      Try to stick with the same weight for rack press for all 6 rounds.