11/26/17

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 10 reps
      Clean Grip Row - 10 reps
      Standing Shoulder Press - 10 reps

#1  BB Bench Press
      Do as many warmup sets and reps as you like, then:
      Set 1 - 10 reps at 60% of 1 Rep Max
      Set 2 - 10 reps at 70%
      Sets 3 and 4 - 10 reps back down at 60%

#2  Do one round of:
      Hand Release Pushup - 25 reps
      Air Squat - 50 reps
      Run 300 meters
      American Kettlebell Swing - 25 reps
      Double Under - 50 reps
      Tire Pull - 50 meters with 50 lbs in the tire
      DB Thruster - 25 reps
      Toes to Bar - 25 reps
      Double Suicide on the 50 meter course - 1 rep carrying a 25 lb DB

#3  BB Bench Press (1.5 REP)
      1 set x 7 reps
      1 set x 5 reps
      1 set x 3 reps

      Add weight each set.