11/25/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Close Grip Pushup - 10 reps (tips of thumbs 2" apart)
      Air Squat - 15 reps

#1  BB Bench Press      5 sets x 3 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 2 second pause.
      Start with a weight you can easily manage and then add weight by feel.

#2  Start a timer.  This is 2 rounds.  Round 1 looks like this:
      At 0:00 - 10 reps of standing BB Push Press AND 20 reps of Hand Release Pushup
      At 2:00 - 10 reps of seated DB Sh Press AND 20 reps of Goblet Squat 
      At 4:00 - 10 reps of DB Inc Bench Press AND 20 reps of Wall Ball Wall Shots
      
      Round 2 starts at 6 minutes.  

#3  BB Incline Bench Press (no pause)
      1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps, 1 set x 12 reps