6/23/17

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Row - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 20 reps
      Pushup - 10 reps (not hand release)

#1  BB Incline Bench Press (1.5 REP)
      Work up to a heavy set of 3 reps, then take off 10%
      and do 2 more sets x 3 reps.

#2  This is 6 rounds.
      R1 - Do A
      R2 - Do A and B
      R3 - Do A, B and C
      R4 - Do A, B, C and D
      R5 - Do A, B, C, D and E
      R6 - Do A, B, C, D, E and F

      Rest one minute between rounds.
      
      A) Seated DB Shoulder Press - 10 reps
      B) BB Row - 12 reps
      C) Close Grip Pushup - 15 reps (tips of thumbs about 2" apart)
      D) Cable Row - 20 reps
      E) Sledgehammer VS Tire - 30 seconds per side
      F) Plate Pull - 80 feet