Warmup - Do 2 rounds of:
DB Thruster - 12 reps (light weight)
Cable Row - 12 reps (light weight)
#1 BB Back Squat - 4 sets x 6 reps
Work up to a heavy set of 6 reps.
Then take off 10% and do 3 more sets x 6 reps.
#2 BB Incline Bench Press (1.5 REP) - 6 sets x 3 reps
Set 1 is light. Set 2 is moderate. Sets 3-6 are heavy.
#3 In any order and any combination, do:
Hand Release Pushup - 50 reps
BB Row - 50 reps at 135 lbs
Air Squat - 75 reps
Double Under - 75 reps
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