7/23/17

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Bench Press
      Do as many warmup reps and sets as you like, then do:
      Set 1 - 5 reps at 90% of your goal weight for today
      Set 2 - 5 reps at 100% of your goal weight for today (heavier than 7/17/17)
      Set 3 and Set 4 - 5 reps back down at 90%

#2  This is 6 rounds of continuous work.
      R1 - BB GTOH - 6 reps, Toes to Bar - 5 reps, Hand Release Pushup - 14 reps
      R2 - BB GTOH - 5 reps, Toes to Bar - 7 reps, Hand Release Pushup - 14 reps
      R3 - BB GTOH - 4 reps, Toes to Bar - 9 reps, Hand Release Pushup - 14 reps
      R4 - BB GTOH - 3 reps, Toes to Bar-11 reps, Hand Release Pushup - 14 reps
      R5 - BB GTOH - 2 reps, Toes to Bar-13 reps, Hand Release Pushup - 14 reps
      R6 - BB GTOH - 1 rep, Toes to Bar - 15 reps, Hand Release Pushup - 14 reps

      GTOH = Ground to Overhead