7/12/18

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps

#1  BB Power Clean - 3 sets x 3 reps at 70% of Clean 1RM

#2  BB Bench Press - 4 sets x 10 reps at 65% of Bench Press 1RM

#3  BB Bicep Curl - 4 sets x 10 reps
      Same weight for all 4 sets.  

#4  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      4 sets x 6 reps
      Set 1 is light.  Set 2 is moderate.  Sets 3 and 4 are heavy.

#5  Do 3 rounds of:
      Run 200 meters in less than 45 seconds
      Reverse Bear Crawl - 25 meters
      Air Squat - 25 reps
      One Arm BB Row - 12 reps each side (see video)
      Rest 2 minutes

      Put the end of the BB that stays on the ground in a corner, 
      or anchored in some way, to keep it from sliding.