8/9/16

Warmup - Do 2 rounds of:
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 5 reps
      DB Bench Press - 15 reps (light weight)

#1  BB Bench Press
      Work up to a 5 Rep Max, with a 2 second PAUSE at the bottom of each rep.
      Then take off 10% and do 2 more sets x 5 reps with a 2 second PAUSE.

#2  This is 3 rounds.
      Round 1:
      BB Ground to Overhead - 3 reps
      Squat Box Jump (18" box) - as many reps as you can in 20 seconds
      Hand Release Pushup - 20 reps
      REST - 60 seconds
      BB Bench Press (no touch) - 6 reps

      Round 2:
      BB Ground to Overhead - 5 reps
      Squat Box Jump (18" box) - as many reps as you can in 40 seconds
      Hand Release Pushup - 25 reps
      REST - 90 seconds
      BB Bench Press (no touch) - 8 reps

      Round 3:
      BB Ground to Overhead - 7 reps
      Jump Squat (18" box) - as many reps as you can in 60 seconds
      Hand Release Pushup - 30 reps
      REST - 2 minutes
      BB Bench Press (no touch) - 10 reps

      Rest as needed between rounds.
      For the no touch bench press, keep the bar about 1" - 3" off your chest
      at the bottom of each rep.