12/1/15

Warmup - Do 2 sets x 15 reps of Air Squat, then 2 rounds of:
      Pushup (1.5 REP) - 12 reps
      Unweighted BB Back Squat - 9 reps
      Unweighted BB Standing Shoulder Press - 6 reps

#1  BB Incline Bench Press (no pause)
      Do one set x 10 reps with 50% of your bench press 1RM.
      After that, sets are 3 reps.  Keep adding weight each set until 
      you fail.  Then immediately drop 40 lbs and go to failure. 

#2  This is 3 rounds.  One round looks like this:
      Goblet Squat - 20 reps
      Toes to Bar - 16 reps
      EZ Curl Bar Nosebreaker - 12 reps
      REST - 1 minute
      BB Rack Press - 8 reps

      Rest 2 minutes between rounds.