9/13/18

Warmup - Do 2 rounds of:
      Pushup - 15 reps (not hand release)
      Cable Row - 12 reps (light weight)
      Unweighted BB Back Squat - 9 reps

#1  BB Back Squat with a 2 second PAUSE at the bottom of each rep
      Work up to a heavy set of 2 reps.  Then take of 10% and do
      4 more sets x 2 reps.

#2  BB Incline Bench Press
      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps
      Start light then try to add weight each set.

#3  In 10 minutes, do as many rounds as you can of:
      Standing DB Shoulder Press - 15 reps
      Tire Pull - 25 meters with 50 lbs in tire (walking backward)
      Burpee Broad Jump - 25 meters
      Inverted Row - 15 reps
      Bear Crawl - 25 meters
      Air Squat - 25 reps  

      For the Burpee Broad Jump, you do a Burpee and then as you jump
      at the top of the rep, instead of jumping straight up, you jump as far
      forward as you can, then immediately begin the next rep.