9/20/16

Warmup - Do one round of:
      DB Reverse Fly - 20 reps
      Pushup (1.5 REP) - 10 reps
      Unweighted BB Back Squat - 20 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Bench Press
      3 sets x 10 reps at 77.5% of Bench Press 1 Rep Max

#2  This is 6 rounds.
      Hand Release Pushup      20-18-16-14-12-10 reps
      Prisoner Squat                  20 reps each round
      BB Row                              10 reps each round
      BB Rack Press                   2-4-6-8-10-12 reps

      Round 1 is 20 pushups, 20 squats, 10 rows, and 2 rack presses.
      Round 2 is 18 pushups, 20 squats, 10 rows, and 4 rack presses.  
      Continue the pattern until you complete all 6 rounds.
      Use the same weight for rack press for all 6 rounds.  

      Rest 1 minute between rounds.