8/15/15

Warmup - Do 1 set x 20 reps of Air Squat, then do 2 rounds of:
      Pullup - 6 reps
      BB Bench Press with BANDS + light kettle bells - 9 reps
      Behind the Neck Unweighted BB Thruster - 12 reps

#1  BB Bench Press
      1 set x 10 reps + 1 Negative Rep
      1 set x 8 reps + 1 Negative Rep
      1 set x 6 reps + 1 Negative Rep
      1 set x 4 reps + 1 Negative Rep
      2 sets x 2 reps + 1 Negative Rep

      For the negative reps, take 10 seconds to lower the weight, and then have
      your spotter help you rerack it.

#2  Run 50 meters
      This is 10 reps.
      Effort level for the 10 reps is 50% for Rep 1, 60% for Rep 2, 70% for Rep 3,
      80% for Rep 4, 90% for Rep 5, and then 100% for Reps 6 - 10.
      Rest about a minute between reps.  
      
#3  BB Bench Press with a 2 second ISOMETRIC PAUSE at the bottom of each rep.
      4 sets x 3 reps
      Sets that count are at 70% or heavier, of bench 1RM.
      For the pause at the bottom, keep the barbell about 1-3" off your chest.

#4  Hand Release Pushup - 100 reps
      Break this up however you like.  Just work as quickly as you can to finish all
      100 reps.