12/3/18

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 20 reps
      Pushup - 10 reps (not hand release)
      Cable Row - 20 reps (light weight)
      Pushup - 10 reps (not hand release)

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      1 set x 8 reps (light)
      1 set x 6 reps (light to moderate)
      1 set x 4 reps (moderate)
      2 set x 2 reps (heavy)

#2  Do one round of:
      Double Suicide on the 50 meter course - 1 rep
      Air Squat - 75 reps
      Double Under - 50 reps
      Hand Release Pushup - 25 reps
      Tire Pull - 50 meters with 50 lbs in the tire
      Hand Release Pushup - 25 reps
      Double Under - 50 reps
      Air Squat - 75 reps
      Double Suicide on the 50 meter course - 1 rep