CHEST          9/17/12

#1  BB Bench Press          5-5-5-5 reps

      From the starting position down to your chest, for every rep, it is a 7-count 
      (7 seconds long).

#2  This is 3 rounds.

      Round 1 - Do as many exercises and reps as you can in 3 MINUTES
      Rest - 1 minute
      Round 2 - Do as many exercises and reps as you can in 6 MINUTES
      Rest - 1 minute
      Round 3 - Do as many exercises and reps as you can in 9 MINUTES

      If, during a round, you complete all 9 exercises, then you are done with that round.  

      Hand Release Pushup - 30 reps
      Medicine Ball Wall Ball - 20 reps
      Toes to Bar - 20 reps
      DB Bench Press - 30 reps
      BB Shoulders to Overhead - 20 reps
      24" Box Jump - 20 reps
      Stability Ball Pushup - 30 reps (2 hands on bench, 1 foot on the ball)
      Kettlebell Sumo High Pull - 20 reps
      Kipping Pullup - 20 reps

      For the shoulders to overhead, for each rep get the bar from the front of your 
      shoulders to locked out overhead any way you want/can.  Press, push press, 
      jerk, or any other method you choose.