9/2/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Bench Press
      1 set x 6 reps
      2 sets x 4 reps
      3 sets x 2 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 pause.  Start with
      a weight you can easily manage and then add weight by feel.

#2  Do 4 rounds of:
      Double Under - as many quality reps as you can in 40 seconds
      REST - 20 seconds
      Goblet Squat - as many quality reps as you can in 40 seconds
      REST - 20 seconds
      Hand Release Pushup - as many quality reps as you can in 40 seconds
      REST - 20 seconds

      Your only rest between rounds is the 20 seconds after hand release pushups.