5/18/17

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 12 reps
      BB Bench Press - 9 reps at 50% of Bench Press 1RM

#1  BB Bench Press
      Do as many warmup reps and sets as you like.  The sets that count are:
      Set 1 - Max Reps at 225 lbs
      Set 2 - If you get more than 10 reps on Set 1, do Max Reps at 275 lbs
                 If you get less than 10 reps on Set 1, do Max Reps at 175 lbs

      Rest between sets.  

#2  Do one round of:
      Run 300 meters
      Bear Crawl - 50 meters
      Cable Row - 20 reps
      DB Incline Bench Press - 20 reps
      Toes to Bar - 10 reps
      Seated DB Shoulder Press - 10 reps

      REST - 2 minutes
      Burpee - 20 reps
      REST - 2 minutes

      Seated DB Shoulder Press - 10 reps
      Toes to Bar - 10 reps
      DB Incline Bench Press - 20 reps
      Cable Row - 20 reps
      Bear Crawl - 50 meters
      Run 300 meters

#3  BB Incline Bench Press
      1 set x 12 reps
      1 set x 8 reps
      1 set x 4 reps
      Add weight each set.