3/19/17

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Clean Grip Row - 15 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 15 reps

#1  BB Rack Press
      4 sets x 10 reps
      Use the same weight for all 4 sets.  Pick a weight that is challenging
      but you can get 10 reps for all 4 sets.

#2  This is 5 rounds.
      Hand Release Pushup       20-18-16-14-12 reps
      BB Row                              10 reps each round at 55% of Clean 1RM
      Double Under                    25 reps each round
      Goblet Squat                      10 reps each round
      REST                                  60 seconds
      BB Bench Press                  2-4-6-8-10 reps

      Rest between rounds.
      For the BB Bench Press, take off 20 lbs each round.  So if you start with 
      2 reps at 225 lbs for Round 1, do 4 reps at 205 for Round 2, do 6 reps at
      185 lbs for Round 3, etc.