6/16/15

Warmup - Do 2 rounds of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 15 reps
      BB Thruster - 5 reps with a 2 second PAUSE at the top and bottom of each rep

#1  BB Bench Press with a 2 second Isometric PAUSE
      1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 3 sets x 2 reps
      Add weight by feel.

      Pause for 2 seconds at the bottom of each rep, with the bar about 1" - 3"
      off your chest.

#2  Every EVEN minute, do 10 reps of 24" Box Jump
      Every ODD minute, do 5 reps of BB Clean Grip Deadlift (85% of clean 1RM)

      In between box jumps and deadlifts, you are doing:
      American Kettlebell Swing - 50 reps
      Hand Release Pushup - 50 reps

      Finish the kettlebell swings before you move on to the pushups.  #3 is over when
      you have completed all 50 kettlebell swings and all 50 pushups.

#3  BB Back Squat
      1 set x 3 reps at 72.5% of 1RM
      1 set x 3 reps at 75%
      1 set x 3 reps at 77.5%
      1 set x 3 reps at 80%
      1 set x 3 reps at 82.5%