5/25/18

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 12 reps
      BB Bench Press - 9 reps at 50% of 1 Rep Max

#1  BB Bench Press
      2 sets x 4 reps at 80% of 1 Rep Max
      2 sets x 4 reps at 85%
      1 set x as many reps as you can at 90%

#2  Do one round of:
      Run 300 meters
      Bear Crawl - 50 meters
      Cable Row - 20 reps at 100 lbs
      DB Incline Bench Press - 20 reps
      Toes to Bar - 10 reps
       
      REST - 2 minutes
      Medicine Ball Wall Ball - 20 reps
      REST - 2 minutes

      Toes to Bar - 10 reps
      DB Incline Bench Press - 20 reps
      Cable Row - 20 reps at 100 lbs
      Bear Crawl - 50 meters
      Run 300 meters

#3  BB Bench Press (1.5 REP)
      1 set x 7 reps (light weight)
      1 set x 5 reps (moderate)
      1 set x 3 reps (heavy)