12/7/15

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

#1  Do 5 rounds of:
      Goblet Squat - as many quality reps as you can in 40 seconds
      REST - 20 seconds
      Double Under - as many quality reps as you can in 40 seconds
      REST - 20 seconds

#2  BB Bench Press (1.5 REP)
      1 set x 7 reps
      1 set x 5 reps
      3 sets x 3 reps

      Start at 60% of your bench press 1RM.  Add weight by feel for sets 2 - 5.

#3  Hand Release Pushups  
      With a partner, do 200 total pushups.  Only one partner is working at a time.
      Your rest is when your partner is working.  If you are working by yourself, do
      100 total pushups and try to keep the work to rest ratio at about 1:1.