9/20/15

Warmup - At a comfortable pace, do 3 rounds of:
      Cable Row - 10 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 10 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

      10 seconds to lower the weight on the negatives, then have a spotter help
      you rerack the barbell.

#2  This is 5 rounds of continuous work. 
      American Kettlebell Swing            24-21-18-15-12 reps
      Hand Release Pushup                     12-15-18-21-24 reps
      Run 200 meters with a 25 pound DB (or heavier) - same distance each round

      For round 1, do 24 swings, 12 pushups, then run 200 meters
      For round 2, do 21 swings, 15 pushups, then run 200 meters
      For round 3, do 18 swings, 18 pushups, then run 200 meters
      For round 4, do 15 swings, 21 pushups, then run 200 meters
      For round 5, do 12 swings, 24 pushups, then run 200 meters