7/6/18

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Bench Press - 4 sets x 10 reps at 60% of Bench Press 1RM
  
#2  BB Clean Grip Deadlift (No Touch) - 3 sets x 5 reps at 85% of Clean 1RM
      You are not touching the BB on the ground between reps.  Starting from a
      standing position, one rep is lowering the BB to about 1" off the floor and
      then coming back up.

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

#4  Standing BB Bicep Curl - 3 sets x 10 reps
      Try to stick with the same weight for all 3 sets.  

#5  Start a timer.  For each exercise, do as many reps as you can in
      60 seconds, then move on to the next exercise.
      Sledgehammer VS Tire (30 seconds per side)
      DB Incline Bench Press
      Cable Row
      Medicine Ball Wall Balls 
      
      This is 2 rounds.  REST 3 minutes between rounds.