CHEST          3/9/12

#1  Do 5 rounds of:

      BB Row - 5 reps each round
      BB Incline Bench Press 
          3 reps (1st round) 
          6 reps (2nd round)
          9 reps (3rd round)
          12 reps (4th round)
          15 reps (5th round)
      Air Squat 
          10 reps (1st round)
          20 reps (2nd round)
          30 reps (3rd round)
          40 reps (4th round)
          50 reps (5th round) 


      #1 is continuous work.  No prescribed rest.
      For the BB Incline, you will probably need to decrease
      the weight by about 10 pounds (or more) each round.


#2  BB Bench Press PAUSE          8-4-12


      Pause for a 2-count at the bottom of each rep.

#3  BB Bench Press - 2 sets of  (2 reps + 2 Negatives) 


#4  Do 3 rounds of:


      Stability Ball Alternating Chest Press - 10 reps per side
      Medicine Ball Wall Toss - 15 reps
      High Knees - 50 meters
      Sprint - 50 meters
      Crossfit Pushup - 15 reps
      BB Clean and Jerk - 3 reps


      For #4, rest between rounds.