8/5/18

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

#1  BB Power Clean - work up to a heavy double.

#2  BB Bench Press - work up to a max set of 10 reps.
      Then take off 10% and do 2 more sets x 10 reps.

#3  DB Hammer Curl - 4 sets x 12 reps
      Both sides at the same time.

#4  BB Bench Press (No Touch) - 4 sets x 6 reps
      Set 1 is light.  Set 2 is moderate.
      Sets 3 and 4 are heavy.
      At the bottom of each rep, the barbell does not touch your chest.
      Keep the barbell about 1-3" off your chest at the bottom.  

#5  In 10 minutes, do as many rounds as you can of:
      Run - 100m - 150m - 200m (add 50 meters each round)
      One Arm BB Row - 6 - 8 - 10 reps each side (add 2 reps each round)
      Medicine Ball Wall Ball - 6 - 8 - 10 reps  (add 2 reps each round)