2/17/16

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      Cable Row - 15 reps (light weight)
      Pushup (1.5 REP) - 10 reps

#1  BB Bench Press 
      Work up to a max set of 8 reps.
      Then subtract 10% and do 2 more sets x 8 reps.
      Rest between all sets.

#2  BB Ground to Overhead      1-2-3-4-5-6-7 reps
      Double Under                        40-35-30-25-20-15-10 reps

      This is continuous work.  Do 1 rep of ground to overhead, then 
      40 double unders, then 2 reps of ground to overhead, then 35 
      double unders, etc.

#3  BB Rack Press      5 sets x 4 reps
      Start at 70% of your bench press 1RM.  Add weight by feel.  
      Rest between sets.