9/27/17

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      Cable Row - 20 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 20 reps
      Pushup - 10 reps

#1  BB Rack Press
      Shooting for a heavy set of 4 reps.
      Do as many warmup sets and reps as you like, then:
      Set 1 - 4 reps at 90% of your goal weight for today
      Set 2 - 4 reps at goal weight for today
      Set 3 and Set 4 - 4 reps back down at 90%

#2  This is 3 rounds of continuous work.  You are working with a partner.
      Both partners are working at the same time.  One round is:

      Partner A) - Bear Crawl - 50 meters
      Partner B) - Air Squats until your partner completes the Bear Crawl,
                        then switch exercises.

      -THEN-

      Partner A) - Hand Release Pushups until partner completes Farmer's Walk,
                        then switch exercises
      Partner B) - DB Farmer's Walk - 100 meters

#3  BB Bench Press + Negative Reps
      1 set x 8 reps + 1 Negative Rep
      1 set x 5 reps + 1 Negative Rep
      1 set x 2 reps + 1 Negative Rep

      For the negative reps, take 10 seconds to lower the weight.  Have a spotter
      watch the clock and count for you.