1/24/17

Warmup - Do one round of:
      Air Squat - 20 reps
      Cable Row - 20 reps (light weight)
      DB Incline Bench Press - 20 reps (light weight)
      Unweighted BB Back Squat - 20 reps

#1  BB Bench Press (No Touch at the bottom of each rep)
      3 sets x 12 reps
      Use the same weight for all 3 sets.
      Keep the BB about 1-3" off your chest at the bottom of each rep.
      Weight should be challenging but you can get 12 reps for all 3 sets.

#2  Tire Pull - 75 meters with 75 lbs in the tire, then immediately begin 2 rounds of:

      Air Squat - 75 reps
      Double Under - 75 reps
      DB Farmer's Walk - 75 meters
      Suicide - 1 rep on the 50 meter course, carrying a 25 lb DB

      This is continuous work.

#3  With a partner, do 200 total Hand Release Pushups.  Only one partner
      is working at a time.