6/17/17

Warmup - Do 2 rounds of:
      Air Squat - 12 reps
      Cable Row - 12 reps (light weight)
      DB Incline Bench Press - 12 reps (light weight)

#1  Do one round of:
      BB Bench Press - 10 reps
      Goblet Squat - 20 reps
      Toes to Bar - 20 reps
      BB Bench Press - same weight as the set of 10, go to failure

#2  BB Rack Press
      5 sets x 3 reps
      Do as many warmup sets as you like.
      Start at 75% of Bench Press 1RM, then add weight by feel.  

#3  The is the same as #1.  Do one round of:
      BB Bench Press - 10 reps
      Goblet Squat - 20 reps
      Toes to Bar - 20 reps
      BB Bench Press - same weight as the set of 10, go to failure

#4  On the 50 meter course, run 1000 meters in less than 4:30. 
      So if you run each 100 meters in 27 seconds, you will finish 
      right at 4:30.