4/29/15

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      DB Bench Press - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Bench Press (no pause)

      7 reps + 1 Negative Rep
      6 reps + 1 Negative Rep
      5 reps + 1 Negative Rep
      4 reps + 1 Negative Rep
      3 reps + 1 Negative Rep

      For the negative rep, take 10 seconds to lower the weight, and then have your
      spotter help you rerack the weight.  Start with 60% of your Bench Press 1RM
      and then try to add weight each set.  Rest between sets.  

#2  Do one set every minute, on the minute.  This is 3 rounds.
      Round 1 looks like this:

      0:00 - Air Squat - 27 reps
      1:00 - Hand Release Pushup - 24 reps
      2:00 - American Kettlebell Swing - 21 reps
      3:00 - Burpee - 18 reps
      4:00 - REST 
      
      Round 2 starts at 5 minutes, and you subtract 3 reps per exercise.   So, for
      round 2, do 24 air squats, 21 pushups, 18 swings, and 15 burpees.  Round 3
      starts at 10 minutes and you subtract 3 more reps per exercise.  So for round
      3 do 21 air squats, 18 pushups, 15 swings, and 12 burpees.

#3  BB Back Squat

      Do as many warmup reps and sets as you like.
      The sets that count are 5 sets x 2 reps at 72% of back squat 1RM
      All reps are at 72%