11/7/15

Warmup - Do 2 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 15 reps

#1  BB Bench Press
      1 set x 10 reps + 1 NEG
      1 set x 8 reps + 1 NEG
      1 set x 6 reps + 1 NEG
      1 set x 4 reps + 1 NEG
      2 sets x 2 reps + 1 NEG

      On the negative reps, 10 seconds to lower the weight, then have a spotter
      help you rerack the weight.  

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

      Rest one minute between rounds.  
      Try to use the same weight for rack press for all 6 rounds.