7/15/18

Warmup - Do 2 rounds of:
      Close Grip Pushup - 10 reps (tips of thumbs 2" apart)
      DB Reverse Fly - 10 reps
      Back Squat - 10 reps

#1  BB Back Squat - 4 sets x 10 reps at 65% of Back Squat 1RM

#2  DB Incline Bench Press - 6 sets x 8 reps
      Same weight all 6 sets.

#3  Start a timer.  This is 5 rounds.  Round 1 looks this:
      0:00 - Medicine Ball Wall Ball - 8 reps
      1:00 - BB Row - 8 reps at 155 lbs
      2:00 - Run 100 meters in less than 20 seconds

      Round 2 starts at 3:00.  Round 3 starts at 6:00, etc.