12/19/15

Warmup - Do 3 rounds of:
      Cable Row - 10 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press with a 2 second ISOMETRIC PAUSE at the bottom of each rep
      5 sets x 5 reps
      Do as many warmup reps and sets as you like.  The first set that counts is at
      60% of bench press 1RM.  Try to add weight each set.

#2  This is 5 rounds of continuous work.
      American Kettlebell Swing      12-15-18-21-24 reps
      Hand Release Pushup               24-21-18-15-12 reps
      Run 200 meters with a 25 pound DB (or heavier) - same distance each round

      For Round 1, do 12 swings, 24 pushups, and run 200 meters
      For Round 2, do 15 swings, 21 pushups, and run 200 meters
      Continue the pattern until you complete all five rounds

#3  BB Bench Press (no pause)
      Set 1 - 70% of bench press 1RM to failure
      Set 2 - 60% of bench press 1RM to failure
      Rest between sets.