2/11/17

Warmup - Do one round of:
      Air Squat - 20 reps
      Pushup - 18 reps (not hand release)
      Kettlebell Deadlift - 16 reps
      DB Reverse Fly - 14 reps
      Unweighted BB Thruster - 12 reps

#1  BB Bench Press (1.5 REP)
      Work up to a heavy set of 8 reps
      Then take off 10% and do 2 more sets x 8 reps

#2  Do 7 rounds of:
      BB Ground to Overhead            7-6-5-4-3-2-1 rep
      Toes to Bar                                   7-8-9-10-11-12-13 reps
      Hand Release Pushup                 14 reps each round
      REST                                            60 seconds

      For Round 1, do 7 reps of ground to overhead, then 7 toes to bar,
      then 14 pushups.
      For Round 2, do 6 reps of ground to overhead, then 8 toes to bar, 
      then 14 pushups.
      For Round 3, do 5 reps of ground to overhead, then 9 toes to bar,
      then 14 pushups.
      Continue this pattern until you complete the 7 rounds.