2/12/18

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 Incline Bench Press      4 sets x 10 reps
      Set 1 - 10 reps at 90% of goal weight for today
      Set 2 - 10 reps at goal weight for today (heavy)
      Sets 3 and 4 - 10 reps back down at 90%

#2  In 14 minutes, do as many rounds as you can of:
      Double Leg Hop - 25 meters
      Air Squat - 25 reps
      Reverse Bear Crawl - 25 meters
      BB Shrug - 15 reps
      Cable Row - 15 reps
      Hand Release Pushup - 15 reps

      For the duration of the 14 minutes, work for 4 minutes,
      rest for 1 minute, work for 4 minutes, rest for 1 minute,
      work for 4 minutes.
      At the start of each 4 minutes, pick up where you left off
      at the end of the previous 4 minutes.