7/24/18

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

#1  BB Clean - 4 sets x 2 reps at 75% of Clean 1RM

#2  BB Bench Press - Work up to a moderately heavy set of 10 reps, 
      then take off 10% and do 2 more sets x 10 reps

#3  BB Bicep Curl - 5 sets x 10 reps
      Same weight for all 5 sets.  

#4  BB Rack Press - 4 sets x 6 reps
      Set 1 is light.  Set 2 is moderate.  Sets 3 and 4 are heavy.

#5  Do one round of:
      Goblet Squat - 25 reps
      Cable Row - 20 reps
      Hand Release Pushup - 15 reps
      BB Inverted Row - 10 reps
      REST 1 minute
      Double Under - 50 reps
      REST 1 minute
      BB Inverted Row - 10 reps
      Hand Release Pushup - 15 reps
      Cable Row - 20 reps
      Goblet Squat - 25 reps