6/5/17

Warmup - Do 2 rounds of:
      Air Squat - 16 reps
      Cable Row - 12 reps (light weight)
      BB Bench Press - 8 reps at 50% of 1RM

#1  BB Bench Press (1.5 REP)
      Do 4 reps every set.
      Begin a set every 3 minutes.
      Start at 60% of your 1RM, then ADD 10 lbs each set until you fail.

#2  Do 2 rounds of:
      Suicide + Hand Release Pushups - 1 rep
      Double Under - 75 reps
      Air Squat - 50 reps
      Tire Pull - 25 meters with 100 lbs in the tire

      REST 1 minute between rounds.
      For the suicide + Hand Release Pushups, every time you are at the
      start or return to the start line, do 8 Hand Release Pushups.  So you do
      8 pushups at the start line before you run, then every time you return to
      the start line, also do 8 pushups.  For one suicide, you do 40 pushups.