10/20/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      DB Incline - 10 reps (light weight)
      Air Squat - 15 reps

#1  You have 2 total minutes to:
      Run a suicide on the 50 meter course, and then do as many Hand Release
      Pushups as you can until you reach 2 minutes.

#2  BB Bench Press with ISOMETRIC 2 second PAUSE at the bottom of each rep
      All sets are 3 reps.  Start with a lighter weight and keep adding weight each set
      until you fail.  Once you fail, immediately drop 40 lbs and go to failure again.

#3  Do 2 rounds of:
      Medicine Ball Wall Ball Shots to a 10' target - 15 reps
      Strict Weighted Pullup - 5 reps
      Close Grip Pushup - 15 reps (tips of thumbs 2" apart)
      DB Step Ups - 10 reps each leg to an 18" Box
      REST - 1 minute
      BB Bench Press - 10 reps

      REST 3 minutes between rounds.