CHEST - 10/30/13

Warmup - At a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      DB Incline Bench Press (light weight) - 10 reps
      Air Squat - 15 reps

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

      There is a 2 second PAUSE at the bottom of each rep.
      Rest between sets.  Start with a weight you can easily manage and then try to
      add weight each set.  

#2  Every EVEN minute, do 8 Burpees.
      Every ODD minute, do 8 reps of BB Deadlift at 65% of your 10 Rep Max.

      In between burpees and deadlifts, you are doing:
      American Kettlebell Swing - 40 reps
      Hand Release Pushup - 40 reps

      Finish the kettlebell swings before you move on to the pushups.
      #2 is over when you have completed all 40 of the kettlebell swings and 
      all 40 of the pushups.  We want quality reps and good posture!

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep      6-9-12 reps

      No bands for #3.  Rest between sets.