6/29/17

Warmup - Do one round of:
      Air Squat - 25 reps
      Pushup - 20 reps (not hand release)
      DB Reverse Fly - 15 reps (light weight)
      DB Thruster - 10 reps (light weight)

#1  BB Bench Press
      There will be 10s today, July 5th, and July 11th.  Shoot for a moderate 10
      today, then heavier on July 5th, and then hopefully a 10RM on July 11th.
      For today:
      Set 1 - 10 reps at 90% of your goal weight for today
      Set 2 - 10 reps at goal weight for today
      Set 3 - 10 reps back down at 90%

#2  Do 3 rounds of:
      Run 200 meters in less than 50 seconds
      BB Waiter Walk - 50 meters
      Air Squat - 25 reps
      Reverse Bear Crawl - 25 meters
      Inverted BB Row - 15 reps
      REST 2 minutes

#3  With a partner, do 150 total Hand Release Pushups
      Only one partner is working at a time.