9/14/15

Warmup - Do 2 rounds of:
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 5 reps
      DB Bench Press - 15 reps (light weight)

#1  BB Bench Press with BANDS
      1 set x 10 reps, 1 set x 7 reps, 3 sets x 4 reps
      For each set, PAUSE at the bottom for 2 seconds, only for reps 1 + 2.
      Normal tempo for all reps after the first 2.  Try to add weight each set.
      
#2  This is 3 rounds.  

      Round 1:
      Plate Pull - 40 feet
      Jump Squat - as many quality reps as you can in 20 seconds
      Hand Release Pushup - 20 reps
      REST - 60 seconds
      BB Bench Press (NO TOUCH) - 6 reps

      Round 2:
      Plate Pull - 60 feet
      Jump Squat - as many quality reps as you can in 40 seconds
      Hand Release Pushup - 25 reps
      REST - 90 seconds
      BB Bench Press (NO TOUCH) - 8 reps
      
      Round 3:
      Plate Pull - 80 feet
      Jump Squat - as many quality reps as you can in 60 seconds
      Hand Release Pushup - 30 reps
      REST - 2 minutes
      BB Bench Press (NO TOUCH) - 10 reps

      Rest as needed between rounds.
      For the no touch bench press, keep the bar about 1-3" off your chest
      at the bottom of each rep.