9/22/18

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Kettlebell Deadlift - 10 reps

#1  BB Clean Grip Deadlift - Work up to a heavy set of 6 reps.
      Then take off 10% and do 2 more sets x 6 reps.

#2  BB Bench Press + NEGATIVES
      1 set x 9 reps + 1 negative
      1 set x 7 reps + 1 negative
      1 set x 5 reps + 1 negative
      1 set x 3 reps + 1 negative
      Try to add weight each set.
      For the negative reps, with a spotter, take 10 seconds to lower the weight,
      then have your spotter help you rerack the weight.

#3  Do 2 rounds of:
      Plate Pull - 40 feet
      Air Squat - 35 reps
      Sledgehammer VS Tire - 30 seconds each side
      Double Under - 25 reps
      Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
      Inverted Row - 15 reps
      18" Squat Box Jump - 10 reps (go to full depth on the squat, every rep)
      BB Thruster - 5 reps with a 2 sec PAUSE at the top of each rep (135 lbs)
      Rest 2 minutes

#4  Standing DB Hammer Curls - 5 sets x 10 reps (both arms at the same time)