3/26/18

Warmup - Do 2 rounds of:
      Cable Row - 15 reps (light weight)
      Unweighted BB Back Squat - 12 reps
      BB Bench Press - 9 reps at 50% of Bench Press 1RM

#1  BB Bench Press
      5 sets x 3 reps
      Set 1 - 3 reps at 90% of goal weight for today
      Set 2 - 3 reps at goal weight (as heavy as you can)
      Sets 3, 4, and 5 - 3 reps back down at 90%

#2  Do 2 rounds of:
      Suicide + Hand Release Pushups - 1 rep
      Double Under - 75 reps
      Air Squat - 50 reps
      Tire Pull - 25 meters with 100 lbs in tire

      Rest 1 minute between rounds.
      For the suicide + hand release pushups, every time you are
      at the start line, or return to the start line, do 8 hand release
      pushups.  So you do 8 pushups at the start line before you run,
      then every time you return to the start line, do 8 pushups also.
      For one suicide, you do 40 pushups.  

#3  BB Bench Press (No Touch)
      Keep the BB about 1-3" off your chest at the bottom of each rep
      1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps
      Try to add weight each set.