10/27/17

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

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      Going for a max 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 4 rounds of:
      Run 200 meters in less than 50 seconds
      BB Waiter's Walk - 50 meters
      Air Squat - 25 reps
      Reverse Bear Crawl - 25 meters
      BB Inverted Row - 15 reps
      REST - 60 seconds

#3  With a partner, do a total of 150 Hand Release Pushups.
      Only one partner is working at a time.