9/15/17

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 12 reps
      Clean Grip Row - 12 reps
      Standing Shoulder Press - 12 reps

#1  BB Bench Press (No chest touch, No pause)
      Shooting for a heavy set of 8 reps.
      Do as many warmup reps and sets as you like, then:    
      Set 1 - 8 reps at 90% of your goal weight for today
      Set 2 - 8 reps at goal weight for today
      Set 3 - 8 reps back down at 90%

      Keep the bar about 1-3" off your chest at the bottom of each rep

#2  Do one round of:
      Plate Pull - 80 feet
      Run 300 meters
      Reverse Bear Crawl - 25 meters
      Cable Row - 20 reps
      DB Incline Bench Press - 15 reps
      DB Row - 10 reps each side
      Seated DB Shoulder Press - 10 reps
      REST 2 minutes
      Seated DB Shoulder Press - 10 reps
      DB Row - 10 reps each side
      DB Incline Bench Press - 15 reps
      Cable Row - 20 reps
      Reverse Bear Crawl - 25 meters
      Run 300 meters
      Plate Pull - 80 feet