4/12/17

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Bench Press 
      4 sets x 6 reps with a 2 second PAUSE at the bottom of each rep
      The sets that count are at 70% of Bench Press 1RM, or heavier.

#2  This is 5 rounds:
      BB Back Squat                      6-9-12-15-18 reps at 40% of Back Squat 1RM
      DB Incline Bench Press        6-9-12-15-18 reps (all rounds at same weight)
      Run 150 meters with a 20 lb DB (or heavier)

      Rest as needed between rounds.  

#3  BB Rack Press
      1 set x 8 reps, then immediately take off 20 lbs and go to failure
      1 set x 4 reps, then immediately take off 20 lbs and go to failure

      Rest between sets.