6/18/18

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      Pushup - 10 reps (not hand release)
      Cable Row - 20 reps (light weight)
      Pushup - 10 reps (not hand release)

#1  BB Bench Press
      Do as many warmup sets and reps as you like, then:
      Set 1 - 225 lbs to failure
      Set 2 - if you get 10 or more reps for set 1, add 50 lbs and go to failure
                 if you get less than 10 reps for set 1, subtract 50 lbs and go to failure

      REST between sets.
      You can start with less than 225 lbs for the first set.  As an example, if
      you start with 175 lbs for the first set and you get 8 reps, you would drop
      to 125 lbs for the second set.  If you got 12 reps on the first set at 175 lbs, 
      you would go up to 225 lbs for set 2.  

#2  Do one round of:
      Double Suicide - 1 rep
      Air Squat - 75 reps
      Double Under - 50 reps
      Hand Release Pushup - 25 reps
      Tire Pull - 50 meters with 50 lbs in the tire
      Hand Release Pushup - 25 reps
      Double Under - 50 reps
      Air Squat - 75 reps
      Double Suicide - 1 rep

#3  BB Floor Press
      1 set x 12 reps (light weight)
      1 set x 8 reps (moderate weight)
      2 sets x 4 reps (heavy)