1/6/17

Warmup - Do 2 rounds of:
      Pushup - 12 reps (not hand release)
      Unweighted BB Clean Grip Row - 12 reps
      Unweighted BB Standing Shoulder Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  BB Bench Press
      4 sets x 3 reps at 85% of Bench Press 1 Rep Max

#2  This is 4 rounds.  Round 1 looks like this:
      0:00 - BB Ground to Overhead - 5 reps
      1:00 - Hand Release Pushup - 20 reps
      2:00 - Clean Grip Deadlift - 5 reps at 100% of Clean 1RM
      3:00 - Goblet Squat - 20 reps

      Round 2 starts at 5:00, Round 3 starts at 10:00, and Round 4 starts at 15:00.