9/13/17

Warmup - Do 2 rounds of:
      Unweighted BB Thruster - 10 reps
      DB Reverse Fly - 10 reps

#1  BB Jerk (Power or Split)
      Work up to a heavy double.
      Then take off 10% and do 2 more sets x 2 reps.

#2  This is 5 rounds:
      BB Push Press                   2-4-6-8-10 reps (same weight for all 5 rounds)
      BB Row                              5 reps at 155 lbs
      Hand Release Pushup      15 reps
      Air Squat                           20 reps

      Rest 1 minute between rounds.  
      Round 1 is 2 push presses, 5 rows, 15 pushups, and 20 squats.
      Round 2 is 4 push presses, 5 rows, 15 pushups, and 20 squats.
      Round 3 is 6 push presses, 5 rows, 15 pushups, and 20 squats, etc.