8/15/16

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Pushup (1.5 REP) - 12 reps
      Unweighted BB Back Squat - 9 reps
      Unweighted BB Shoulder Press - 6 reps

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

#2  Start a timer.
      At 0:00 - Goblet Squat - 15 reps, then Double Under - 25 reps
      At 2:00 - Goblet Squat - 17 reps, then Double Under - 23 reps
      At 4:00 - Goblet Squat - 19 reps, then Double Under - 21 reps
      At 6:00 - Goblet Squat - 21 reps, then Double Under - 19 reps
      At 8:00 - Goblet Squat - 23 reps, then Double Under - 17 reps

#3  BB Rack Press
      This is two sets to failure.
      Put the numbers 55%, 60%, 65%, 70%, 75%, and 80% in a hat.
      Pick a number before each set.  For example, if you pick 60%, 
      put 60% of your 1RM on the bar and do as many reps as you can.
      Rest between sets.  Don't use the same number twice.  

#4  Hand Release Pushup - 80 reps
      Break this up however you like.  Just work as quickly as you can to
      finish all 80 reps.