3/24/16

Warmup - Do 3 rounds of:
      Pullup - 5 reps   
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  Do 1 round of:
      BB Bench Press (no chest touch, no pause) - 10 reps
      Goblet Squat - 20 reps
      Toes to Bar - 10 reps
      BB Bench Press (no chest touch, no pause) - same weight, go to failure

#2  BB Bench Press - 5 seconds down, 2 second PAUSE, regular tempo up
      5 sets x 3 reps, start with a weight you can easily manage and then try
      to add weight each set.

#3  Do 1 round of: (same as #1 except for number of reps for bench press)
      BB Bench Press (no chest touch, no pause) - 6 reps
      Goblet Squat - 20 reps
      Toes to Bar - 10 reps
      BB Bench Press (no chest touch, no pause) - same weight, go to failure

#4  Double Suicide Plus Hand Release Pushups - 1 rep
      Every time you return to the start line, do 6 pushups