1/30/16

Warmup - At a comfortable pace, do 2 rounds of:
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 10 reps
      DB Bench Press - 15 reps (light weight)

#1  BB Bench Press 
      1 set x 10 reps + 1 Negative Rep
      1 set x 8 reps + 1 Negative Rep
      1 set x 6 reps + 1 Negative Rep
      1 set x 4 reps + 1 Negative Rep
      2 sets x 2 reps + 1 Negative Rep

      For the negative reps, take 10 seconds to lower the weight, then have
      a spotter help you rerack the weight.

#2  Do 3 rounds of:
      Sledgehammer VS Tire (vertical swing) - 24 reps (12 reps per side)
      Goblet Squat - 20 reps
      Toes to Bar - 16 reps
      EZ Curl Bar Nosebreaker - 12 reps
      REST - 1 minute
      BB Rack Press - 8 reps

      Rest 2 minutes between rounds.