9/9/17

Warmup - Do 2 rounds of:
      Pushup - 15 reps
      DB Reverse Fly - 12 reps (light weight)
      DB Thruster - 9 reps (light weight)

#1  BB Rack Press
      Shooting for a heavy set of 8 reps.
      Do as many warmups reps and sets as you like, then:
      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  You are going to:
      Work for 6 minutes
      REST for 3 minutes
      Work for 6 minutes

      During the two, 6 minute work periods, 
      do as many rounds as you can of:
      
      Clean Grip Deadlift - 3 reps at 100% of Clean 1RM
      Alternating DB Incline Bench Press - 6 reps each side
      Pullup - 9 reps
      Hand Release Pushup - 12 reps
      Air Squat - 15 reps
      Double Under - 18 reps