3/13/17

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

#1  Do 2 rounds of:
      Cable Row
      DB Incline Bench Press
      Sledgehammer VS Tire (30 seconds per side)

      For each exercise, do as many reps as you can in 60 seconds, then rest 60 seconds,
      then move on to the next exercise.  Rest 60 seconds between rounds.

#2  BB Bench Press
      Do as many warmup reps and sets as you like.  The sets that count are:
      5 sets x 5 reps at 70% of 1RM

#3  This is 4 rounds of continuous work:
      BB Back Squat (40% of 1RM)      20-15-10-5 reps
      Hand Release Pushup                    20-15-10-5 reps

      Round 1 is 20 squats, then 20 pushups.
      Round 2 is 15 squats, then 15 pushups, etc.