5/8/19

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 Front Squat - 3 sets x 3 reps
      Set 1 - 3 reps (heavier than top set from 5/2)
      Sets 2 and 3 - take off 10% from Set 1 and do 3 reps

#2  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      4 sets x 6 reps - Start light then add weight each set

#3  With a 10-minute time limit, get as far as you can with:
      Double Suicide - 1 rep on the 50 meter course
      Tire Pull - 25 meters with 100 lbs
      18" Squat Box Jump - 15 reps (full depth squat each rep)
      Reverse Bear Crawl - 50 meters
      Run 200 meters
      Pushup to DB Row - 10 reps
      Cable Row - 25 reps
      Goblet Squat - 25 reps

      You are done when you hit 10 minutes, or you finish the goblet squats.

#3  BB Incline Bench Press - 3 sets x 10 reps
      Start light then add weight for sets 2 and 3.