9/14/16

Warmup - Do 2 sets x 20 reps of Air Squat, then do 2 rounds of:
      DB Reverse Fly - 12 reps
      Pushup - 12 reps (not hand release)
      Unweighted BB Thruster - 12 reps

#1  BB Bench Press
      3 sets x 10 reps at 75% of 1RM

#2  This is 7 rounds of continuous work.
      Round 1 is BB Ground to Overhead - 1 rep, then 40 Double Unders
      Round 2 is BB Ground to Overhead - 2 reps, then 35 Double Unders
      Round 3 is BB Ground to Overhead - 3 reps, then 30 Doulbe Unders
      Round 4 is BB Ground to Overhead - 4 rep, then 25 Double Unders
      Round 5 is BB Ground to Overhead - 5 reps, then 20 Double Unders
      Round 6 is BB Ground to Overhead - 6 reps, then 15 Double Unders
      Round 7 is BB Ground to Overhead - 7 reps, then 10 Double Unders

#3  BB Floor Press
      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps
      Try to add weight each set.