6/10/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      BB Bench Press with BANDS + Kettlebells - 10 reps
      Air Squat - 15 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 3 rounds of:
      DB Row - 10 reps each side
      DB Thruster - 15 reps
      Hand Release Pushup - 20 reps
      REST - 1 minute
      BB Rack Press - 5 reps

      Rest between rounds.

#3  BB Back Squat 
      5 sets x 3 reps with a 3 second PAUSE at the bottom of each rep
      Start at 50% of your back squat 1RM and then add weight by feel.