12/14/17

Warmup - Do 15 Pushups (not hand release), then 3 rounds of:
      Pullup - 4 reps
      BB Bench Press - 8 reps (R1-45%, R2-50%, R3-55%)
      Air Squat - 12 reps

#1  BB Bench Press
      Do as many additional warmup reps and sets as you like, then:
      Set 1 - 6 reps at 72.5% of 1RM
      Set 2 - 6 reps at 82.5%
      Sets 3, 4, and 5 - 6 reps at 72.5%

#2  With a partner, in 15 minutes, do as many rounds as you can of:
      DB Thruster - 20 reps (40 lb DB's)
      BB Row - 40 reps (135 lbs)
      Hand Release Pushup - 60 reps
      Plate Pull - 80 feet
      Run 800 meters

      Only one partner is working at a time.  Number of reps, or distance,
      is the total for both partners.  Divide up the reps and distances 
      however you like.  Bu finish all reps of each exercise before moving to 
      the next exercise (finish all thrusters before moving to rows, for example).

#3  BB Rack Press
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps

      Try to add weight each set.