8/29/18

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Pushup - 12 reps (not hand release)
      Pullup - 9 reps
      Squat Box Jump - 6 reps to an 18" Box

#1  Box Jumps - 6 sets x 3 reps
      Start at 30" for the first set.  Then try to add height each set.

#2  BB Bench Press - 4 sets x 3 reps
      Work up to a heavy set of 3 reps (90% of your best triple)
      Then take off 10% and do 3 more sets x 3 reps.

#3  Standing BB Bicep Curl - 4 sets x 10 reps
      Set 1 is light.  Set 2 is moderate.  Sets 3 and 4 are heavy.

#4  BB Rack Press - 4 sets x 5 reps
      Set 1 is light.  Set 2 is moderate.  Sets 3 and 4 are heavy.

#5  This is 4 rounds.
      Burpee Pullup                 4-7-10-13 reps
      Plate Front Raise            6-9-12-15 reps
      BB Inverted Row            14-11-8-5 reps
      Goblet Squat                   16-13-10-7 reps

      Round 1 is 4 burpee pullups, 6 front raises, 14 rows, and 16 goblet squats.
      Round 2 is 7 burpee pullups, 9 front raises, 11 rows, and 13 goblet squats.
      Round 3 is 10 burpee pullups, 12 front raises, 8 rows, and 10 goblet squats.
      Round 4 is 13 burpee pullups, 15 front raises, 5 rows, and 7 goblet squats.

      REST 2 minutes between rounds.