10/8/15

Warmup - Do 1 round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Row - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted Back Squat - 20 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press (no pause)
      Set 1 - 225 lbs to failure
      Set 2 - If you get 10 or more reps for Set 1, add 50 lbs and go to failure
                 If you get less than 10 reps for Set 1, subtract 50 lbs and go to failure
      Do as many warmup reps and sets as you like before you start Set 1.  And you
      can use less than 225 for Set 1.  As an example, if your first set is 155 lbs and 
      you get 8 reps, then you would drop to 105 lbs and go to failure on the second
      set.  If you get 12 reps at 155 lbs, you would increase to 205 lbs for Set 2.

#2  This is 6 rounds.
      Hand Release Pushup      20-18-16-14-12-10 reps
      Double Under                    20 reps each round
      BB Rack Press                   2-4-6-8-10-12 reps

      Rest one minute between rounds.
      For round 1, do 20 pushups, 20 double unders, and 2 reps of rack press.
      For round 2, do 18 pushups, 20 double unders, and 4 reps of rack press.
      Continue this pattern until you complete the 6 rounds.
      Try to use the same weight for rack press for all 6 rounds.