10/14/15

Warmup - Do 2 rounds of:
      Unweighted BB Front Squat - 6 reps
      Unweighted BB Push Press - 8 reps
      DB Reverse Fly - 10 reps
      Pushup - 12 reps (not hand release)

#1  BB Incline Bench Press with a 2 second PAUSE at the bottom of each rep
      All sets are 3 reps
      Start with 45% of your bench press 1RM
      Add weight each set until you hit a 3 Rep Max
      Then take off 10% of your 3RM and do 2 more sets x 3 reps
      Rest between all sets.  

#2  This is 7 rounds.  Round 1 looks like this:
      Goblet Squat - 3 reps (round 2 - 6 reps, round 3 - 9 reps, etc)
      Hand Release Pushup - 12 reps
      DB Row - 8 reps per side
      REST - 30 seconds

      For round 2-7, add 3 goblet squats each round.  So by round 7 you do
      21 goblet squats.  Pushups are 12 reps for all rounds, and rows are 8 reps
      for all rounds.