1/18/16

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 15 reps
      Pushup - 12 reps (not hand release)
      Unweighted BB Behind the Neck Thruster - 9 reps

#1  BB Incline Bench Press with a 2 second PAUSE at the bottom of each rep
      Start with a light weight and take as many sets as you like to work up to
      a 5 Rep Max.  Then take of 10% and do 2 more sets x 5 reps.  Rest between
      all sets.

#2  Do 1 round of:
      Cable Row - 40 reps
      REST - 40 seconds
      Medicine Ball Wall Ball Shots - 40 reps
      REST - 40 seconds
      Double Under - 40 reps
      REST - 40 seconds
      Hand Release Pushup - 40 reps
      REST - 40 seconds
      24" Box Jump - 40 reps
      REST - 40 seconds
      DB Incline Bench Press - 40 reps

      You can break up the sets into smaller chunks.  Just try to work as
      quickly as you can to complete all 40 reps.