CHEST - 8/1/13

As part of your warmup, at a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

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

      Start with a weight you can easily manage and then try to increase weight 
      each set.  Rest between sets.

#2  Every minute, on the minute, do 8 burpees.

      In between sets of burpees, you are doing sets of 24" Box Jumps and sets of
      American Kettlebell Swings.  You are done with #2 when you have completed
      50 box jumps and 50 kettlebell swings.  Do the box jumps and swings in any order
      and rep scheme you want.  You can do all the box jumps first, all the swings  
      first, or mix them up.

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep     5-5 reps

      Go as heavy as you can on each set.  Rest between sets.  

      

#4  Run 250 meters
      Hand Release Pushup - 25 reps
      Run 200 meters 
      Hand Release Pushup - 20 reps
      Run 150 meters 
      Hand Release Pushup - 15 reps
      Run 100 meters 
      Hand Release Pushup - 10 reps
      Run 50 meters 
      Hand Release Pushup - 5 reps