9/21/17

Warmup - Do one round of:
      Air Squat - 25 reps
      Pushup - 20 reps (not hand release)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Thruster - 10 reps

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      Shooting for a heavy set of 8 reps.
      Do as many warmup sets and reps as you like, then do:
      Set 1 - 8 reps at 90% of your goal weight for today
      Set 2 - 8 reps at your goal weight for today
      Set 3 - 8 reps back down at 90%

#2  This is 5 rounds of continuous work:
      R1 - Run 500 meters, 30 Hand Release Pushups, 10 Goblet Squats
      R2 - Run 400 meters, 25 Hand Release Pushups, 15 Goblet Squats
      R3 - Run 300 meters, 20 Hand Release Pushups, 20 Goblet Squats
      R4 - Run 200 meters, 15 Hand Release Pushups, 25 Goblet Squats
      R5 - Run 100 meters, 10 Hand Release Pushups, 30 Goblet Squats