7/22/15

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 15 reps
      BB Bench Press - 10 reps (no pause, 50% of 1RM)
      Unweighted BB Thruster - 5 reps (PAUSE at the top for 2 sec)

#1  BB Bench Press with BANDS (1.5 REP)
      6 sets x 3 reps

      Start light and add weight by feel.

#2  Do 1 round of:
      DB Bench Press - 40 reps
      REST - 40 seconds
      24" Box Jump - 40 reps
      REST - 40 seconds
      Hand Release Pushup - 40 reps
      REST - 40 seconds
      Double Under - 40 reps
      REST - 40 seconds
      Medicine Ball Wall Ball - 40 reps to a 10' target

      You can break up the sets into smaller chunks.  Just try to work quickly
      to complete all 40 reps.

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      Set 1 - Go to failure with 70% of 1RM
      Rest as needed
      Set 2 - Go to failure with 60% of 1RM