3/31/17

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 Bench Press (No Touch)
      4 sets x 10 reps
      Use the same weight for all 4 sets.
      At the bottom of each rep, keep the bar about 1-3" off your chest.

#2  This is 5 rounds.  Round 1 looks like this:
      0:00 - Run 150 meters
      1:00 - BB Front Squat - 6 reps at 50% of your Front Squat 1RM
      2:00 - BB Clean Grip Deadlift - 3 reps at 110% of Clean 1RM, then Hand
                       Release Pushups for the remainder of the minute.

      Keep track of your total number of Hand Release Pushups for the 5 rounds.
      Complete as many total reps as you can.
      Round 2 starts at 3:00.
      Round3 starts at 6:00, etc.