10/21/17

Warmup - Do 2 rounds of:
      Air Squat - 16 reps
      DB Reverse Fly - 12 reps (light weight)
      BB Bench Press - 8 reps at 45% of Bench Press 1RM

#1  BB Bench Press (no chest touch, no pause)
      Shooting for a heavy set of 2 reps
      Do as many warmup reps and sets as you like, then:
      Set 1 - 2 reps at 90% of your goal weight for today
      Set 2 - 2 reps at goal weight for today
      Sets 3, 4, and 5 - 2 reps back down at 90%

#2  Do 3 rounds of:
      0:00 - Burpee - 15 reps, then Toes to Bar - 10 reps
      2:00 - Cable Row - 15 reps (100 lbs), then Air Squat - 40 reps
      4:00 - Hand Release Pushup - 20 reps, then Run 200 meters

      Round 2 starts at 6:00.  Round 3 starts at 12:00.