CHEST - 9/30/13

Warmup - At a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  Do 2 rounds of:

      BB Waiter's Walk (you pick the weight) - 100 meters
      Rest - 30 seconds
      Burpee

      Time how long it takes you to do the 100m waiter's walk, and then that is how 
      long you will do burpees.  If it took you one minute and 10 seconds to do the 
      waiter's walk (for example), then you will do burpees for one minute and 
      10 seconds.

      Rest 2 minutes between rounds.

#2  BB Rack Press      16-8-4 reps

      Remember not to bounce the bar off the rack at the bottom of each rep.  Let the
      bar come to a complete stop at the bottom of each rep before you press it back up.
      Rest between sets.

#3  Do 8 rounds of:

      Hand Release Pushup - 20 seconds
      REST - 40 seconds

#4  BB Bench Press with a 2 second PAUSE at the bottom of each rep      4-8-16 reps

      Rest between sets.