7/10/16

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

#1  BB Rack Press

      Work up to a 3 Rep Max

      Then subtract 10% and do 4 more sets x 3 reps

#2  This is 3 rounds.  Round 1 looks like this:

      At 0:00 - BB Row - 15 reps

                      DB Incline Bench Press - 15 reps

      At 2:00 - American Kettlebell Swing - 20 reps

                      Hand Release Pushup - 20 reps

      Round 2 starts at 4 minutes.  Round 3 starts at 8 minutes.

#3  BB Bench Press + Negatives

      1 set x 8 reps + 1 Negative

      1 set x 4 reps + 1 Negative

      For the negative reps, take 10 seconds to lower the weight.

      Have a spotter time for you, and help you rerack the weight.