1/6/16

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 
      We are going for a 1 Rep Max here.
      Take as many sets and reps as you like to work up to a 1 Rep Max.

#2  This is 3 rounds.
      Round 1:
      Plate Pull - 40 feet
      Jump Squat - as many quality reps as you can in 20 seconds
      Hand Release Pushup - 20 reps
      REST - 60 seconds
      BB Incline Bench Press - 6 reps

      Round 2:
      Plate Pull - 60 feet
      Jump Squat - as many quality reps as you can in 40 seconds
      Hand Release Pushup - 25 reps
      REST - 90 seconds
      BB Incline Bench Press - 8 reps

      Round 3:
      Plate Pull - 80 feet
      Jump Squat - as many quality reps as you can in 60 seconds
      Hand Release Pushup - 30 reps
      REST - 2 minutes
      BB Incline Bench Press - 10 reps

      Rest as needed between rounds.