12/25/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      DB Bench Press - 10 reps (light weight)
      Air Squat - 15 reps

#1  BB Bench Press with BANDS (no pause)
      All sets are 4 reps.  Work your way up to a 4 Rep Max.  Then take off
      10% and do 2 more sets x 4 reps.  Rest between all sets.

#2  Start a timer.  This is 2 rounds.  Round 1 looks like this:
      0:00 - Medicine Ball Wall Shots - 10 reps to a 10' target
      1:00 - American Kettlebell Swing - 15 reps
      2:00 - DB Incline Bench Press - 20 reps
      3:00 - 24" Box Jump - 15 reps
      4:00 - Burpee - 10 reps
      5:00 - Sledgehammer VS Tire (vertical swing) - 20 seconds per side
      6:00 - BB Rack Press - 10 reps

      Round 2 starts at 7 minutes.