12/20/17

Warmup - Do 3 rounds of:
      DB Row - 6 reps each side
      Air Squat - 9 reps
      Pushup - 12 reps (not hand release)

#1  BB Bench Press
      Do as many warmup reps and sets as you like, then:
      Set 1 - 6 reps at 75% of 1RM
      Set 2 - 6 reps at 85%
      Sets 3, 4, and 5 - 6 reps at 75%

#2  Do one round of:
      BB Back Squat - 20 reps at 40% of Back Squat 1RM
      Stability Ball Pushup - 20 reps (hands on bench, feet on stability ball)
      Toes to Bar - 20 reps
      DB Incline Bench Press - 20 reps
      Cable Row - 20 reps
      EZ Curl Bar Nosebreaker - 20 reps
      Goblet Squat - 20 reps
      REST 2 MINUTES

      Then with a running clock, you have 3 minutes to run 300 meters and
      then with the remaining time do as many reps of Hand Release Pushup
      as you can.

      (If you don't have a stability ball, substitute reverse bear crawl for 80')

#3  BB Rack Press
      1 set x 7 reps
      1 set x 5 reps
      1 set x 3 reps

      Go heavier than 12/14.