7/16/15

Warmup - Do 1 round of:
      Air Squat - 20 reps
      Pushup - 20 reps (not hand release)
      Unweighted BB Row - 20 reps
      Back Squat - 20 reps

#1  BB Bench Press
      Set 1 - 7 reps + 1 NEGATIVE rep
      Set 2 - 6 reps + 1 NEGATIVE rep
      Set 3 - 5 reps + 1 NEGATIVE rep
      Set 4 - 4 reps + 1 NEGATIVE rep
      Set 5 - 3 reps + 1 NEGATIVE rep

      For the negatives, take 10 seconds to lower the weight and then have a
      spotter help you rerack it.

#2  This is 6 rounds.
      Hand Release Pushup              20-18-16-14-12-10 reps
      Double Under                           20 reps each round
      BB Bench Press (no pause)      2-4-6-8-10-12 reps

      REST one minute between rounds.  
      Try to use the same weight for all 6 sets of bench press.