8/28/17

Warmup - Do 3 rounds of:
      Pushup - 12 reps (not hand release)
      Air Squat - 9 reps
      Unweighted BB Standing Shoulder Press - 6 reps

#1  BB Incline Bench Press
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      1 set x 2 reps
      1 set x 10 reps

      Try to add weight for sets 2, 3 and 4.  Then for set 5 go lighter
      and pick a weight that allows you to get all 10 reps.

#2  This is 10 rounds of continuous work.
      Pullup                                 1-2-3-4-5-6-7-8-9-10 reps
      Hand Release Pushup       6-7-8-9-10-11-12-13-14-15 reps
      Air Squat                            11-12-13-14-15-16-17-18-19-20 reps

      Round 1 is 1 pullup, 6 pushups, and 11 air squats.
      Round 2 is 2 pullups, 7 pushups, and 12 air squats, etc.

      Start a timer at the beginning of round 1, and then at 3:00, 6:00, 
      9:00, etc.  run 200 meters.
      So you end up running 200 meters, every 3 minutes, until you complete
      all 10 rounds.

#3  BB Bench Press (1.5 REP)
      1 sets x 7 reps
      1 set x 5 reps
      1 set x 3 reps
      Try to add weight for sets 2 and 3.