7/16/16

Warmup - Do 3 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 12 reps (light weight)
      BB Bench Press with BANDS and light kettlebells - 9 reps
      (kettlebells are hanging by bands from the barbell collars)

#1  BB Incline Bench Press 
      Work up to a 3 Rep Max.
      Then take off 10% and do 4 more sets x 3 reps

#2  Do 1 round of:
      Cable Row - 40 reps
      REST - 40 seconds
      Unweighted Behind the Neck Thruster - 40 reps
      REST - 40 seconds
      Double Under - 40 reps
      REST - 40 seconds
      Close Grip Pushup - 40 reps (tips of thumbs about 2" apart)
      REST - 40 seconds
      24" Box Jump - 40 reps
      REST - 40 seconds
      DB Incline Bench Press - 40 reps

      You can break up the sets into smaller chunks.  Just try to work as 
      quickly as you can to complete all 40 reps.  

#3  BB Bench Press
      3 sets x 6 reps with a 2 second PAUSE at the bottom of each rep