9/3/17

Warmup - Do 2 rounds of:
      DB Bench Press - 10 reps (light weight)
      Unweighted BB Row - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      Work up to a heavy triple
      Then take off 10% and do 2 more sets x 3 reps.

#2  This is 5 rounds.  Round 1 looks like this:
      Air Squat                          20 reps
      Hand Release Pushup     20 reps
      Toes to Bar                        8 reps
      BB Rack Press                  2 reps
      REST 2 minutes

      Round 2 - Air Squat - 20 reps, Pushup - 18 reps, Toes to Bar - 8 reps,
                        BB Rack Press - 4 reps
      Round 3 - Air Squat - 20 reps, Pushup - 16 reps, Toes to Bar - 8 reps,
                        BB Rack Press - 6 reps
      Round 4 - Air Squat - 20 reps, Pushup - 14 reps, Toes to Bar - 8 reps,
                        BB Rack Press - 8 reps
      Round 5 - Air Squat - 20 reps, Pushup - 12 reps, Toes to Bar - 8 reps,
                        BB Rack Press - 10 reps

      Use the same weight each round for rack press.