7/9/18

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 10 reps
      Standing Shoulder Press - 10 reps
      Back Squat - 10 reps

#1  BB Back Squat - 4 sets x 10 reps at 60% of Back Squat 1RM

#2  DB Incline Bench Press - 5 sets x 10 reps
      Stick with the same weight for all 5 sets.
      Weight should be challenging but you can get all 10 reps every set. 

#3  Do one round of:
      Double Suicide - 1 rep
      Toes to Bar - 5 reps
      Air Squat - 40 reps
      Toes to Bar - 5 reps
      American Kettlebell Swing - 30 reps
      Toes to Bar - 5 reps
      Cable Row - 20 reps at 100 lbs
      Toes to Bar - 5 reps
      BB Push Press - 10 reps
      Toes to Bar - 5 reps
      BB Ground to Overhead - 5 reps at 135 lbs