12/31/15

Warmup - At a comfortable pace, do 1 round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Row - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 20 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      6 sets x 3 reps
      Do as many warmup sets and reps as you like.  The first set that counts
      is at 70% of your bench press 1RM.  Try to add weight each set.

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

      Rest one minute between rounds.  
      For round 1, do 20 pushups, 12 goblets, then 2 rack presses
      For round 2, do 18 pushups, 12 goblets, then 4 rack presses
      Continue the pattern until you complete the 6 rounds.
      Try to stick with the same weight for rack press, for all 6 rounds.