6/19/19

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 
      Work up to a heavy single.
      Then take off 15% and do 3 more sets x 3 reps
      Try to go heavier than 6/13/19.

#2  BB Floor Press - 5 sets x 3 reps
      Start light, then add weight each set.
     
#3  This is 3 rounds. 
      BB Rack Press    7-5-3 reps
      Goblet Squat - 20 reps
      BB Row - 12 reps
      Run 200 meters
      BB Rack Press - same weight as the start of the round, to failure

      Round 1, start the round with 7 reps of rack press.
      Round 2, start the round with 5 reps of rack press.
      Round 3, start the round with 3 reps of rack press.  

      REST between rounds.

#4  Do a set of Hand Release Pushups every minute on the minute.
      For the first minute, do 11 pushups.
      For the second minute, do 12 pushups.
      Keep adding 1 rep each minute until you fail to complete the required
      number of reps for that minute, or you finish the set of 18 reps.