11/13/15

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Bench Press with BANDS
      PAUSE for 2 seconds at the bottom of the first 2 reps of each set.  Normal 
      tempo for the rest of the reps.  
      1 set x 10 reps, 1 set x 7 reps, 3 sets x 4 reps
      Start with a weight you can easily manage and then try to add weight
      each set.

#2  Do 1 round of:
      DB Incline Bench Press - 40 reps
      REST - 1 minute
      24" Box Jump - 40 reps
      REST - 1 minute
      Hand Release Pushup - 40 reps
      REST - 1 minute
      Double Under - 40 reps
      REST - 1 minute
      Medicine Ball Wall Ball Shots - 40 reps to a 10' target

      You can break up the sets into smaller chunks.  Just try to work
      quickly to complete all 40 reps.  

#3  BB Bench Press (no pause)
      Set 1 - Put 70% of your 1RM on the bar and go to failure
      Set 2 - Put 60% of your 1RM on the bar and go to failure
      Rest between sets.