2/17/17

Warmup - Do 2 rounds of:
      Air Squat - 12 reps
      DB Reverse Fly - 12 reps (light weight)
      Pushup - 12 reps (not hand release)

#1  BB Close Grip Bench Press
      5 sets x 4 reps 
      First set that counts is at 75% of Bench Press 1RM.
      Then try to add weight each set.
      For close grip, set up with your normal grip, then move each hand in 2"

#2  Do 3 rounds of:
      BB Bench Press - 7-5-3 reps
      Goblet Squat - 20 reps
      BB Row - 10 reps
      Run 200 meters
      BB Bench Press - same weight as the start of the round, to failure

      For Round 1, start the round with 7 reps of bench press
      For Round 2, start the round with 5 reps of bench press
      For Round 3, start the round with 3 reps of bench press
      Rest between rounds. 

#3  Do a set of Hand Release Pushups at the start of each minute.
      For the first minute, do 11 pushups.
      For the second minute, do 12 pushups.
      Keep adding 1 rep per minute until you fail to complete the required
      number of pushups before the start of the next minute, or you complete
      the set of 20 reps.