9/16/18

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 Clean - Work up to a heavy double. No drop sets.

#2  BB Bench Press - Work up to a heavy single.
      Then take off 15% and do 3 sets x 3 reps.

#3  In 5 minutes, do as many rounds as you can of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#4  Do 4 rounds of:
      BB Rack Press - 6 reps
      DB Hammer Curl - 12 reps (both arms at the same time)
      REST between rounds.  For the rack press, round 1 is light,
      round 2 is moderate, then rounds 3 and 4 are heavy.
      For the hammer curls, stick with the same weight all 4 rounds.

#5  (Same as #3) In 5 minutes, do as many rounds as you can of:
      Pullup - 5 reps
      Pushup - 10 reps
      Air Squat - 15 reps