5/17/15

Warmup - Do 1 round of:
      DB Bench Press - 15 reps (light weight)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 15 reps

#1  Do 8 rounds of:
      Hand Release Pushup - 20 seconds of work
      REST - 10 seconds

      Try to get the same number of reps each round.  

#2  BB Bench Press with BANDS with a 2 sec PAUSE  at the bottom of each rep
      5 sets x 5 reps
      Start with a weight you can easily manage and then add weight by feel.

#3  Start a timer.  This is one round.

      0:00 - 24" Box Jump - as many quality reps as you can in 60 seconds
      1:00 - Burpee - as many quality reps as you can in 60 seconds
      2:00 - 5:00 - BB Bench Press - as many attempts as you need to hit a 3 Rep Max
      5:00 - American Kettlebell Swing - as many quality reps as you can in 60 seconds
      6:00 - DB Incline Bench Press - as many quality reps as you can in 60 seconds

#4  BB Back Squat
      5 sets x 2 reps at 75% of back squat 1RM