8/3/15

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  Every minute, on the minute, run 100 meters in less than 20 seconds.
      Do 8 sets.

#2  BB Bench Press
      5 sets x 3 reps
      5 seconds to lower the weight, and a 2 second PAUSE at the bottom of each rep.
      Have a partner with a timer count the 5 seconds down and the 2 second PAUSE.
      Start with a weight you can easily manage and then add weight by feel.

#3  Hand Release Pushup      25-20-15-10-5 reps
      Goblet Squat                     5-10-15-20-25 reps
  
      This is continuous work.  Do 25 pushups, then 5 goblet squats, then 20 pushups,
      then 10 goblet squats, etc.

#4  BB Incline Bench Press (no pause)
      1 set x 9 reps
      1 set x 6 reps
      2 sets x 3 reps
      1 set x 12 reps