8/21/16

Warmup - Do 1 round of:
      Air Squat - 20 reps
      Pushup - 20 reps (not hand release)
      Unweighted BB Row - 20 reps
      Unweighted BB Back Squat - 20 reps

#1  Do 10 rounds of:
      Air Squat - 20 seconds of work
      REST - 10 seconds

      Pick a number before you start, and try to hit that number of reps each round.  

#2  BB Bench Press + Negatives
      1 set x 5 reps + 1 Negative 
      1 set x 4 reps + 1 Negative
      1 set x 3 reps + 1 Negative 
      2 sets x 2 reps + 1 Negative

      For the negative reps, take 10 seconds to lower the weight.  Have a spotter
      help you rerack the barbell.  Try to add weight each set.

#3  Do 2 rounds of:
      BB Bench Press - 10 reps
      24" Box Jump - 15 reps
      BB Row - 15 reps
      BB Bench Press (same weight you used for 10 reps, and go to failure)