11/8/17

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

#1  BB Incline Bench Press
      1 set x 10 reps
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      1 set x 2 reps

      Start with a relatively easy weight for the set of 10 reps, then
      try to add weight each set.

#2  Start a timer.  In any order and any combination, do:
      Pullup - 40 reps
      Hand Release Pushup - 80 reps
      Air Squat - 120 reps

      At 3:00, 6:00, 9:00, etc. run 200 meters.
      Do not run at 0:00.  Get in 3 minutes of work before your first run.  
      You are done when you complete all reps of pullup, pushup, and squat.  

#3  BB Bench Press (1.5 REP)
      4 sets x 3 reps
      Try to stick with the same weight for all 4 sets.