5/5/16

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Pushup - 12 reps (not hand release)
      Unweighted BB Behind the Neck Thruster - 9 reps 

#1  BB Bench Press - Work up to a 1 Rep Max
      Do as many warmup reps and sets as you like.

#2  This is 3 rounds.  Rest 1 minute between rounds.
      Round 1:
      Hand Release Pushup - 8 reps
      24" Box Jump - 12 reps
      Hand Release Pushup - 8 reps
      Cable Row - 24 reps
      Hand Release Pushup - 8 reps
      Prisoner Squat - 36 reps
      Hand Release Pushup - 8 reps

      For Round 2 - do 10 reps for each set of pushups.
      Reps for Box Jump, Cable Row, and Prisoner Squat stay the same.

      For Round 3 - do 12 reps for each set of pushup.
      Reps for Box Jump, Cable Row, and Prisoner Squat stay the same.