5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat.
10 Air Squats
This is a test, keep record of your weights and times for future reference. If the weights prescribed are going to take you more than 25 - 30 minutes, consider dropping the weights down 55% of your max.
21 - 15 - 9
Body Weight Bench Press
Body Weight Front Squat
No racks, you have to clean the front squat, a squat clean counts
Men's: 24:45 annonymous
Compare to 7/5/17
7 Minute Upper Body Stretch
10 minute stretches Hamstrings and Hip flexors
Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
808 4th Ave N