4/11/16

Warmup - At a comfortable pace, do 2 rounds of:
      BB Bench Press - 8 reps at 45% of 1RM
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Behind The Neck Thruster - 16 reps

#1  BB Incline Bench Press      4 sets x 8 reps
      Start with a weight you know you can hit for 8 reps.  Then try
      to add weight each set.

#2  Do 3 rounds of:
      BB Front Squat - 6 reps
      BB Push Press - 9 reps
      30" Box Jump - 12 reps
      Stability Ball Pushup - 15 reps
      Double Under - 18 reps
      DB Incline Bench Press - 21 reps

      REST 2 minutes between rounds.
      For the front squat and push press, use the same BB, same weight.
      
      For the stability ball pushup, you have 2 hands on a bench and one
      foot on a stability ball.  There is a vid of this one about halfway down
      the exercise demo page.

#3  BB Bench Press
      Set 1 - 75% of 1RM to failure
      REST - 60 seconds
      Set 2 - 65% of 1RM to failure